I will attempt to remember what we did this morning:

 warmup walk up and down ramp

  • 1 round Tabata squats

repeat 4 times:

  • 10 1 arm thrusters w/12lb db (5 each side)
  • Medicine ball toss sprint 1 lap

Then:

  • Run 400 meters
  • 21 medicine ball slams
  • Run 400 meters up ramps
  • 15 medicine ball slams
  • Run 400 meters
  • 9 medicine ball slams
  • run 400 meters
  • throw up

Then:

  • reverse lunges off of the ledge with 12 lb db – 4 round of 8 (4 each side per round)

Then 3 rounds of 10:

Situps, planks