Warmup:
500 Row or 400 m Run
Mobility:
C/S, Dynamic stretch
B Warmup:
2 rounds of:
10 wall balls
1 wall walk.
5-10 push ups
10 AKBS
Strength:
Bench Press
10-7-5-5-5
Workout:
For 10 rounds, complete as many reps as possible in one minute of:
2 wall walks
3 Cean and Split Jerks, 115/75, RX+135/95, RX++155/105, RX+++185/125, RX++++225/155
Max wall-ball shots 20/14lb
*Rest 1 minute between rounds.
Score is # of WB shots.