WARM UP

2 x Set 1
30 Jumping Jacks
20 Air Squat
30 Double Unders/45 SIngle Unders
20 Med-ball Strict Press
20 Plank Scap retraction

2 x Set 2
10 Push Ups
20 wall-ball front squats
30 Russian Twist with Med ball
10 Push Ups
20 Med-ball Thrusters

2 x Set 3
10 box step-ups
10 Med-ball Thrusters
10 up-downs

SKILLS & SPECIFIC WARM UP

Wall ball Clean – Burpees Box Jump Over
8 step ups over
8 box jump over
4 burpees box jump over

1 round:
10 wall-ball shots
10 lateral burpee box jump-overs

CONDITIONING
“IQF 24.2”

3 rounds for time:
50 wall-ball shots #9/6
50 lateral burpee box jump-overs #60/50

Time CAP: 20:00