Gold - ANC - Dryland

1 fence perimeter run

5x{10 Burpees

{10 Thrusters w/ med balls

8-10 basketball shots with med balls

3 rounds of 20 swingset crunches, 100 yard run (see below), 5-20 pushups

#1 the run is normal

#2 back peddle across, normal run back

#3 karaoke