Warm Up
500 Meter Row/ 400 Meter Run
into..
Two Rounds:
10 Wall Ball Kang Squats
10 Wall Ball Bear Hug Lunges
10 Wall Ball Shots
A.
Complete as many reps as possible in 10 minutes of:
30 Seconds of Wall Ball Shots (Partner A)
30 Seconds of Wall Ball Shots (Partner B)
If you don’t have a partner, you’ll simply work for 30 seconds, then rest for 30 seconds, for 10 sets.
B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work