A. Warm Up
In Pairs
2 rounds
20 Wall Ball Throws to partner
20 burpee over partner
20 wall ball sit-up pass offs
B. Activation
30 Strict Pull ups/banded pull aparts
60 Band Pull aparts
30 rear delt flyes
C. Power
3 sets each
2 Band sprints (up and back)
D. Conditioning
In teams of 3
140 DU’s
120 Over Box Jumps (Conga line)
100 Ball Slams
80 Wall Balls
60 Power cleans @ 70/50kg
40 T2B
20 MU/ 5 min MU AMRAP/Run 400m with medballs