• Dynamic Warm Up

Strength:

3 Sets:

• Bench Press Complex x 8-10 ea. (Wide Grip, Normal, Close Grip)
• Partner Assisted Medball Hip Ext. Tosses x 12-15

Skill:

Then in Remanding Time Perform AMRAP:

• 15 Wall Ball
• 12 KB Swings
• 9 Dips

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

3 Sets:

• Bench Press Complex x 8-10 ea. (Wide Grip, Normal, Close Grip)
• Partner Assisted Medball Hip Ext. Tosses x 12-15

Skill:

30 Burpee Buy In:

Then in Remanding Time Perform AMRAP:

• 21 Wall Ball
• 15 Sit Ups
• 9 Dips

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

3 Sets:

• Bench Press Complex x 8-10 ea. (Wide Grip, Normal, Close Grip)
• Partner Assisted Medball Hip Ext. Tosses x 12-15

Skill:

Then in Remanding Time Perform AMRAP:

• 21 Wall Ball
• 15 Toe to Bar
• 9 Dips

• 20 Calorie Row
• 20 Calorie Airdyne