WARM UP
AMRAP 12′
20 Double Unders / 60 Single Unders
10 Butterfly Sit Ups
10 Cal Row/100m Run
10 Plate Ground to Overhead

SKILLS & SPECIFIC WARM UP
2 Rounds:
10 Wall Ball
5 Knee To chest
10 Cal Row

CONDITIONING

“Toe Balls“

FOR TIME: TIME CAP 30′

100 Wall Ball Calorie Bike Erg
50 Knee to chest
100 Cal Row