Smith and Esch Strength and Conditioning Wednesday December 16th, 2015

Warm-up: 15 minutes

Then

Do 6 rounds for time of:

25 wall shots

25 kettlebell swings

Then

Do 4 reps every 20 seconds for four total rounds of:

Push-ups

Push-ups with a cross body knee to elbow

Star push-ups

Dive bomber push-up

Swimmers (for the entire 20 seconds)

Prone cobra (for the entire 20 seconds)

Burpees

Then

Stretch 10min