FloTraining Workout of the Day 12/3/16

Savage Saturday XI

800m run
40 wall ball (20/14)
40 dumbbell snatch (50/30)

..12 minute cap..
..at the 14 minute cap..

600m run
30 medball sit ups
30 dumbbell front squats

..10 minute cap..
..at the 26 minute mark..

400m run
20 burpee wall ball (20/14)
20 dumbbell overhead lunges

..8 minute cap..
..at the 36 minute mark..

200m medball run
10 pull ups
10 one arm dumbbell thrusters (each side)