50 Wall Ball 20#/16#

25 Overhead Squats 75#/53#

25 Pull-Ups

50 Windshield Wipers 75#/53#

800m Run

50 Box Jumps 24"/20"

25 SDLHP 75#/53#

25 Push-Ups

50 Wall Ball 20#/16#

Post total time.

Coaching Tips:  Scale load and movement to match your current fitness level.  A chipper with no burpees?  Consider it a gift from me to you.  Just chip away at this one, the goal is to keep moving.  The windshield wipers are on the ground holding the bar over your chest like the end range of the bench press.  You will then sweep your legs up to the right hand, down to barely tap the ground, and up to the left hand, that equals 1 rep.  (Yes, 2 is 1, another gift.)  We have not done the SDLHP in a while, be sure you are in a deadlift set up, not a squat, with the bar up against your shins.  Extend your hips, aggressively shrug the shoulders, finish by pulling the bar to your chin.  To lower the bar, extend your arms first, then shoot your hips back and down to return to the deadlift position with the bar on the ground.  At no time should your arms be bent if the bar is on the ground.

Phil diligently practicing his double under technique at home…  Gotta love the commitment.