19 Jan wednesday

1-10 min To find 3 rep max DL

2- standing power throw over head behind 10 pound ball

3-2 min max hand release push ups

4- must run down and back 25 meter lane, then dragging a 90 pound sled down and back, then side shuffle down and back, then farmer carry 40 pound kettle bells down and back, then run downa nd back.

5-max reps in 1 set of knees to elbows

6- 2 k row