Working hard

Warm up: 2 rds: 15 dislocates, 15 situps, 15 overhead squats, 15 push ups, and samson stretch

Practice overhead squats with weight

rd 1 - 8 squats 20 lbs.

rd 2 - 5 squats 25 lbs.

rd 3 - 5 squats 35 lbs.

rd 4 - 5 squats 35 lbs.

Workout  4 rds

400 meter row

15 renegade rows (20lbs each)

15 d-ball slams

Farmers walk - 70 lb.

time: 20:15