10:00 warm-up
2 rounds
3-12 pull-ups (move up in reps of 3)
20m lunges
20m bear crawl
then
7 rounds of
7 KTE (elbows at 90 degrees)
14 total 18" step-ups holding a 40# ball on chest
2 weighted burpees (40# dbs)
7 push-ups on dumbbells
then
plank w/ push-ups
every :15 do 3 push-ups
4 rounds w/ :45 rest between rounds
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