Warm up:
5 minutes jump rope - work on double unders
4 minutes KB swing - max effort
3 minutes box step up - HIGH
2 minutes ball slam - 20lb ball
1 minute lunges
Skill/Stabilizer:
100 partner med ball sit ups
Strength:
Strict press
5x 10 % 55% of your max
then
7 x 30 second hand stand hold
Metcon:
9 minutes
50 burpees - the remainder of the 9 minutes
Thrusters - max reps 42.5/30kg
Rest 1 minute
3 minutes max effort wall balls 20/16lb
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