Warm-up

Conditioning:

“Kelly”

5rds

400m Run

30 Box Jumps 24/20

30 Wall Ball 20 to 10ft/14 to 9ft

Finish:

3 sets

L-sit or Knee Tuck Hold on Boxes x 30-45sec

Overhead Banded Triceps Extensions x 25 @20X0

Banded Straight Arm Lat Pull Downs x 15 @20X0