WARM UP
3′ Practice Double Unders; Then:3 Rounds Of:
8 PVC Shoulder Dislocate
8 Wipers
8 Sit Ups
8 Down Ups
MOBILITY & SKILLS
Hips – Push Press – Wall Ball Clean
CONDITIONING
“KELLY”
5 Rounds For Time
400 Meter Run
30 Box Jumps #60/50
30 Wall Ball Shots #9/6
ACCESSORY WORK
DB Shoulder Press 3×10-12
Single Arm DB Lateral Raise 2×12-15/arm
DB Rear Delt Flyes 2×15-20
DB Shrugs 3×12-15
