W.U.

  • 4 LAPS
  • 1 MINUTE JUMP ROPE
  • LUNG WALK 25 YARDS AND BACK
  • IRON CROSS LEG SWINGS 10 EACH SIDE
  • FOAM ROLL

FOR TIME

  • 150 WALL BALLS M(20LBS) W(10-14LB 9FT TARGET)
  • 90 DOUBLE UNDERS
  • 60 PUSH UPS HAND RELEASE
  • 30 RING DIPS

 

COOL DOWN

  • 500 METER ROW
  • 1 LAP ON TURF
  • FOAM ROLL
  • GREEN BAND STRETCH