STRENGHT & CONDITIONING
WARM-UP
AMRAP x 3 MINUTES
4 Air Squats w/Alt. Thoracic Rotation
4 Push-Up to Down Dog
4 Cat/Cows
4 Alt. Step-Ups
Into…
2 ROUNDS
6 Med. Ball Front Squats
3/3 Med. Ball Around the Worlds
6 Alt. Med. Ball Step-Ups
6 Box Jumps
STRENGTH
5×4 @ 75-80%
Push Press*
WORKOUT
FOR TIME
30 Med. Ball Front Squats
30 Push Press
30 Wall Ball Step-Ups
30 Wall Ball Push Press to Target
30 Front Squats
30 Box Jumps
30 Wall Balls
30 Box Jump Overs