MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:

10 Minute AMRAP of:
10 Push Ups
10 Wall Squat
10 Wall Ball Squat walkout
10 Wall Ball Push Press

SKILLS & SPECIFIC WARM UP

Floor Press (empty bar)
10 x push-ups
5 x pause bench press (pause at chest)
5 x bench press
Wall Balls
3 x air squats + 3 sec bottom hold
5 x air squats
5 x squat w/ wall ball
5 x wall ball push press
5 x wall bal

When finished have members perform 3-5 reps of the bench press at various loads up to
starting weight.
#25/15
#43/30
#55/35
#61/43
#72/55
#78/61
#82/70

CONDITIONING

“PAINT BALL”
AMRAP 12 Minutes:
5 Floor Press
12 Wall Balls, #9/6