Stretch and Warmup
10-15 minutes
Bucket 1: Perform for 3 rounds
Sandbag Pushups with flip x 6 each
Star Squat with hop x 5
Crunches x 100
Bucket 2: Perform for 5 rounds
Dumbbell Incline x 9
Inverted Row with Supinated (Underhand, Palms up) x 9
Dolly Tuck with Pushup x 9
Ring Hop with Squat x 9
Bucket 3: Perform for 5 rounds
Tire or Box Jump x 9
Rope Slams x 18
Dumbbell Pile Driver x 18
Dumbell Water Buckets x 9 each
Conditioning: Perform 8 times
Ladder runs (formely known as a suicide) @ 10, 15, 20, 25 yards
:90 rest in between
Big Finish:
1 mile run
CATZneedham 
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