• Dynamic Warm Up:

Strength:

6 Sets:

• Overhead Squat x 3

Skill:

• 50-80 Wall Ball
• 40-60 Push Up
• 20-40 Burpee
• 10-20 Overhead Squat

• 10 Minutes Mobility

• Dynamic Warm Up:

Strength:

• 15 Minutes to Establish 7 RM Back Squat

Skill:

• 80 Wall Ball
• 60 Push Up
• 40 Burpee
• 20 Overhead Squat

• 10 Minutes Mobility

• Dynamic Warm Up:

Strength:

A) 5 sets of:

• Narrow-Grip Overhead Squat x 3 @ 3311
• Rest 60 seconds
• Weighted Chest to Bar Pull Ups x 3-4 @ 21X0
• Rest 60 seconds

B) 4 Sets: (Every 2 Minutes)

• Bulgarian Split Squats x 7-9 each @ 3011

Skill:

• 80 Wall Ball
• 60 Push Up
• 40 Burpee
• 20 Overhead Squat 155/105

At the 15 Minute mark Perform:

B) 4 Rds For Time:

• 15 Bench Press 135/95
• 15 Calorie Row
• 15 yrd. Handstand Walk

• 10 Minutes Mobility