Wait all that in 4 min?!?!?!?!?! WU:/ 12 min cap pt. 1– 400m run pt. 2– 10 hang to active 10 arm circles (both directions) 10 Goblet squat- med/heavy weight (pause 3sec at bottom!) 10 Leg swings (both) 5 Broad Jumps pt.3– ROLL OOOUT Forearms and Shoulders. pt. 4– Bergener BB Squat Clean position drills. pt. 5– Set...Read More