Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Back Extensions / 10 Walking Lunges
1 . For 5 Sets: (Super Set)
50Ft Walking Lunges Holding Weight on back (Use a plate or dumbbells)
12 Glute Ham Raise
2 . For Time:
10 to 1
Shoulder to Overhead
Burpees Over Bar
CrossFit Havoc 