7 30

WARMUP

2 rnds - 10-15m each
Toe Walks
Heel Walks 
Straight-leg High Kicks
High Knees
Butt Kickers 
200m Run

BUYIN

2 rnds
15 Medball Thrusters
15 Russian KbS (each set heavier)
     100m Run
15 American KbS 
15 Wallballs
     100m run

WORKOUT

5 rnds -  35 min cutoff
400m Run
20 Russian KbS   53/35  OR 35/26
20 Wallballs     20/14  OR 14/10

BONUS

4 Rounds
15 Tuckups
        Directly into
30 sec Hollow Rock
      1:00 Rest