Work out group 13, no vest.
Warm up
Medi-ball, warm up, some mobility, and a jump circuit.
Work
2 rounds, weight was whatever you came across
Dead lift, 6 reps
Roll outs, 1minute
Renegade Rows, 6 on a side
Sumo shuffle/tricep press, 12reps
lawn mower pulls, 6 on a side
V-ups, I minute
Move the Farm (farmers walk w/ mis-matched dumbbells) cones on the service, net, far service, and far base line
Dumbbell on the far base line, run to it and do 12 swings, back pedal back and do 5 push ups, on each subsequent round reduce the run and back pedal distance by one cone, so 5 rounds
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