Day 2 (30/30) Pull (M/H SB)

Jumping Jacks x 30 reps

Sand Bag High Pull x 5 

2 Rounds

SPEAR ONE x 10 reps (5 each) 

2 Rounds

Turkish 1/2 Up x 10 (5 each) 

2 Rounds

Jab, Cross, Jab, Knee x 10 (5 each) 

2 Rounds

Mountain Climbers x 30 (15 each) 

2 Rounds

Rest 1-2 min before starting Strength 

Bent Over Row 

3 sets of 10 reps rest 1 min between 

Sand Bag Behind Head Tri Extension 

3 sets of 10 reps rest 1 min between 

Devil's Press 

3 sets of 5 reps rest 30sec between 

Rest 1-2 min before starting MCD

4 Touch Plank (shoulders/knees) 

2-10 Ascending Ladder by 2’s (start by doing 2 reps of each, then 4, then 6...8...10) 

Gorilla Row (each) 

Ascending Ladder

SPEAR ONE

Ascending Ladder