WARM UP
3′ Jump Rope; then 3 rounds of:
20 Shoulders dislocate ( PVC )
20 Squats
20 Push Press ( PVC )
20m Duck Walk
MOBILITY & SKILLS
Wall Ball Clean – Kipping – Double Unders
CONDITIONING
50-40-30-20-10x reps
Pull Ups
Wall ball shots #9/6
Double Unders
ACCESSORY WORK
Barbell curl 2×15 #20/15
Alternating Dumbbell Curl 2×10
Close Grip Floor Press 2×12
Pull Up Band Pushdown 2×15
Bar Dips 2×15
