MOBILITY & WARM UP

1 set:
:30 jumping jacks
10 med-ball good mornings
10 med-ball front squat squats
10 med-ball shoulder presses

1 set:
:30 up-downs
10 med-ball bent over rows
10 med-ball push presses to target (throw the ball to the target)

1 set:
:30 burpees
10 wall-ball shots

MOBILITY & SKILLS
Rope Climb

2 sets:
1 rope climb
10 wall-ball shots
– Rest 1:00 between sets.

CONDITIONING
“SHOT OUT”

Every 2:00 for 6 rounds:
2 Rope Climbs / 3 Bar Complex (1 Pull Ups+1 Chest to Bar+1 Toes to Bar)
Max wall-ball shots in remaining time #9/6
– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.