Warm Up:
Run 100m
skip 100m
run 100m
skip 100m

10 walk outs to arches
10 cobras
10 mountain climbers
10 bird dogs (bull dog position, point left arm/right leg and switch)
10 Hip circles (from bulldog pos.)
10 squats
10 lunges
10 back wards lunges
10 lateral lunges
10X through ITWY
hold dead bug position for 2 mins

Core work
30 bicycles, full extension
25 v-ups w/25lb plate
30 berry pickers w/25lb plate
cycle through twice

3A Back Squat 10-10-10
3B Bench Press 10-10-10

4A Weighted step ups 5ea leg X 3 (hold 50lb dumbbells in each hand, step up to a 20-24" box)
4B Man Makers 5ea. side X 3 (hold 50lb dumbbells in hands in push up position, do push up then pull up one db to chest)

5A 1 min hand stand hold X 3
5B 1 min L sit hold X 3

It's pretty hot out there, lets do some swim intervals!
1:2 work to rest ratio 50m all out sprints X 10

Also, I'm doing a lot of work for Crossfit Football these days and we have some cool new features coming out that you should like including some rugby stuff and a new look website so be sure to check the site often and let me know what you think.

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