Warm Up
2 sets

1:00 cardio choice
45 seconds single unders
4 each side perfect stretch
10 each side DB high pulls
10 each side DB Arnold press
30 second deep squat hold



Strength
Back squats
5 reps @ 70%
3 reps @ 80%
1 rep @ 85-90%
2 sets of 8 reps @ 70%



Minnesota Mash-Up- Granite Games Semi-finals

For Time:

10 Wall Ball Shots 20/14
50 Sit Ups
20 Wall Ball Shots
40 Alternating Single Arm Dumbbell Snatch
30 Wall Ball Shots
30 Burpees or 12/8 ring muscle ups
40 Wall Ball Shots
150 Double Unders
50 Wall Ball Shots
10 Alternating Single Arm Dumbbell Clean and Jerk

Dumbbell Recommendations
Advanced 50/35
Intermediate 35/20