MOBILITY & WARM UP

4 Rounds Not For Time

20 Sec Superman Hold 
15 AbMat Sit-ups 
100 mt Run
9 Medicine Ball Squats 
6 Walkouts 

SKILLS & SPECIFIC WARM UP

Wall Ball Clean

10 Wallballs 
10 Double Unders
10 Wallball

CONDITIONING

“Crazy Ball”

For Time:
10 Wallballs , 50 Double Unders
20 Wallballs , 40 Double Unders
30 Wallballs, 30 Double Unders
40 Wallballs, 20 Double Unders
50 Wallballs, 10 Double Unders

Wall Ball #9/6