Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
Skills & Mobility
Wall Ball Clean – Kipping
As Many Rounds and Reps as Possible in 15 minutes
60 Double Unders
50 Toes-to-Bars
40 Wall-Ball Shots #9/6
30 DB Power Snatch ( Alternating Arms ) #20/10
20 Pull ups
