Tabata Warm Up
-Battling Rope - 1st 20seconds alternating waves, 2nd double wave, 3rd side to side throw, 4th circles.  You will repeat each sequence twice in the total 4 min.
-Overhead Walking Lunges - 45#
-Ball Buster - 20# Slam Ball - While holding the ball perform a burpee on the way up do a wall ball then ball slam.

10-1, 1-10, 10-1 of:
DB - Side Raises, Rear and Front Raises.  So your first set will look like, 10 side raises, 1 rear, 10 front and so on.

3 Rounds of:
12, 10, 8 Pushup/Dip combo
Decline Ab twist w/25# - don't stop until your partner is done with their pushups/dips.



Zena - 5 Rounds
3 Power Cleans @ 135#
50 yd Sprint
3 Push Press @ 52# KB
50 yd Sprint

Work up to 1rep max Thrusters

1 mile warm up then;

Double Tabata
DB Bench - Neutral Grip @ 45#
DB Side Raises @ 20#

Double Tabata
Upright Row
DB Rear Delts

METCON
5 Rounds for time:
3 Power Cleans @ 155#
50 yd Sprint
3 KB Push Press @ 52#
50 yd Sprint