MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Wall Ball Clean
2 Round :
5 Wall Ball
10 Double Unders
5 Single Arm Kb Thrusters
10 Double Unders

CONDITIONING

“DOUBLE TIME”
AMRAP 15′
15 Wall Ball #9/6
30 Double Unders
15 Single Arm Kb Thrusters #24/16
30 Double Unders