DW Wed, Jan 13

Part I
8 Rounds:
Stair Run with Box Jumps
10 Squats
10 Push Ups
10 Crunches
10 High Knees

Part II
3 Rounds of 12 Each Exercise
Bi
Tri
Split Squat Cleans
High Pulls
Pull Ups
Kettle Bells
Double Unders (5 to 1)
Squats

Part III
20 Mins of:
50 Yard Beach Sprint
Increasing Reps Each Round 2-4-6-8... of
Lunges
Burpees
Tuck Jumps
Mountain Climbers

every third round 1/2 way bear crawl 1/2 easy jog