Workout:
Warm-up
Jump rope
Crossfit warmup
Leg Matrix " got it down to 3:17 " still work to do.
Main:
Front Squat :
1,1,1,1,1,1,1,1,1,1 = 165# Work to do
followed by
SDHP 10X /10X ring dips ( 7x)
Called it scratching the surface because that's what I am doing scratching the surface of myself.
