(Mobility/Oly Skill/Oly Strength)

Mobility: (5 Min)
2 Rounds...
5 KB Windmills (R)
5 KB Windmills (L)
30 Second Squat Hold

NOTE: Squat hold can use the knee pry technique used in our Squat Series.

Warm-up: (15 Min)
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH squats with PVC

Workout: (30 Min with explanation, setup and 17 Min workout)
"2 Million Reps for Rescue Fundraiser"
3 Rounds for Reps
1 Minute Wall Balls (20/14 lbs)
1 Minute Burpees
1 Minute Box Jumps (20 in)
1 Minute Push Press (75/55 lbs)
1 Minute Row
1 Minute Rest

$20 Optional Donation Requested

NOTE: This workout is run just like Fight Gone Bad. It is a fundraiser for the following charity:
If you have people who would like to donate to the cause they can use cash or check - made out to "Operation Underground Rescue"

Low & light, Low box, Light bar or DBs