October 11, 2016
Warmup & Mobility
Skills & Strength
Seated dumbbell Strict Press
Warm up to and then settle on a moderate weight so that you can perform 5 sets of 8 Reps.
Plank 45-60 seconds between each set.
For time:
25/20/15/10/5
Wallballs
Sit-Ups
200 Meter run between each round.
Fitness:
6/10 LB Ball
Performance:
14/20 LB Ball
Competition:
20/30 LB Ball