a big bite...

warmup: 25x manmakers or 25x mr. spectacular (thanks rob from mtn athlete)

workout:

6x squat (75#)+walk 12feet + 6x squat (75#) + walk 12feet + 6x squat (75#) + walk 12feet + 6x squat (75#)+walk 12feet + 6x squat (75#) + walk 12feet + 6x squat (75#) + walk 12feet + 6x squat (75#)

8x lateral wall ball 8+ foot target, (each side, 20#)

5x clean and press, 53# kb, each side

6 rounds

cooldown:

1 minute at each station

airdyne (keep at level 5 power output)
right plank
front plank
left plank