10 MINUTE WARM UP+5 MINUTE STRETCH
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21,18,15,12,9,6,3 rep rounds for time:
Parralette in and outs
GHD Sit Ups
Double Unders
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15 MINUTE STRETCH
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JEANNA'S CLASS

10 MINUTE WARM UP+5 MINUTE STRETCH
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Squat Clean - 3,3,3,3,3;

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5 sets:
7 front squat
10 Jon Jones Dumbell Squats(Low Weight)
Row 150 m @ 100%
REST 1 MINUTE
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15 MINUTE STRETCH
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DRI-FIRE PISTOL
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JEANNA'S CLASS

Pushup and Heavy bag Circuit - Repeat 3x
Ring Pushups: x15

Heavy Bag (hard Punches): x50 Jabs(1 Combo)

Ring Torso Twists: x15

Heavy Bag (hard Punches): x40 Jab Cross (2 Combo)

Ring Pushups: x15

Heavy Bag (hard Punches): x30 Jab Cross Hook(3 Combo)

Ring Torso Twist: x15

Heavy Bag (hard Punches): x30 Jab Cross Hook Cross(4 Combo)

Sandbag Grapplers Circuit - Repeat 3x
x5 Getups

x5 Clean and Presses

x5 Military Presses

x5 Shoulder Squats

x5 Lounges Each Leg

x5 Torso Rotations

x5 Zercher Good Morning

x5 Pullthroughs or Swings

x5 Front Squats

Circuit Training

1 Bench Press(85LBS)
2 Two combination with Left High Rd
3 Burpies
4 Hand Stand Hold
5 Four Combination with Left Knee
6 One Minute wall sit with weighted Arm Extension
7 Same as Above Reverse Leg
8 Ground and Pound Mat
9 Bag Hip Throw
10 Bear Crawl Down Drive Way

Rest 5 Mintes (Dri Fire) Repeat

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Rock Climb at Gym