Warm-up:

Strength:

Every 90sec x 9min (3 sets)

1- Barbell Back Rack Lunges x 12-16 reps

2- Half Kneeling Single Arm Arnold’s Press x 6 each arm Slow and controlled decent

Conditioning:

Last Done 11/12/21

As Many Reps as Possible in 7min of:

Wall Balls 20/14lb to10ft target (must hit above the line)

*Every Minute on the Minute, 5 Burpees

Start at 0:00 with burpees- make sure you are hitting full standards on your burpees.