W.U.

30 Body Squats

30 Push Ups

30 Sit ups

30 Ball Slams

30 Burpees

3 minute jump rope

500 meter Row

4 laps

 

Mobility

15 Iron Cross 

15 LS

15 AS

Green Band Shoulder Stretch

 

W.O.D.

3 Rounds

25 Wall Ball 2 fer 1's M(20lb or 14lb)  W(10lb or 8lb)

25 Pull Ups