Warm Up X3

  • 10 steps duckwalk
  • 10 T Pushups
  • 5 med ball rotation throws each side
  • 10 hanging knee raises
  • 10 forward leg swings each side
  • Side QM Up and Back

Mobility

  • Partner Calf Smash

Skill

5x shuttle runs, each for time

one arm DB ground to overhead: work up to a heavy 3 in no more than 10:00

Workout

For time:
Run 1 long lap
3 rounds of 20 slam ball, 20 sit ups (feet anchored on floor)
Run 1 long lap
 

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