Sampson Stretches-3 30 second holds a side
Walk outs-10 reps
Round one
5 rounds of:
500m row
25 box jump (Optional-try holding a med Ball)
Rounds 2
5 rounds of:
.25 mile run
25 Kettle Bell swing (optional-try going heavier then normal. I usually use 35lb so for this I would try 45lb)
Round 3
5 rounds of:
100 double under or 200 Skips
25 Burpee (optional-Try burpee frog jumps or Burpee over a bar)
Cool Down Stretches
