04.21.2017

Warm up:

2 Rounds, in partners:
20 Medball chest pass
20 Medball Thruster tosses
20 reverse sit up passes

Mobility:

10:00 cap:
1. Pec/Deltoid smash w/ ball 2:00/
2. Banded Pec Fly 3x 12

Strength/Stamina:

Bench Press; build to .75% bodyweight, then
3x max repetitions
rest 2:00 – 3:00

Conditioning:
For Time, in partners:

5 Rounds each:
250m row
then
5 Rounds each:
15 wall balls (20/14)
then
5 Rounds each:
10 burpees