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dynamic :
5 min clock
partner wu
40 double unders/ 80 single unders
40 wall ball
20 double unders/ 40 single unders
20 wall ball
10 double unders/ 20 single unders
10 wall ball

mobility :
a) quad smash


Back Squat - 3 sets of 10. 12 min clock to complete all sets.

notes :
-shoot for slightly lighter or same weight as 4 x 8 set last week.



Bench Press - 3 sets of 10. 11 mins to complete all sets.


partner "karen"
for time :
150 wall ball shots

notes :
-partition as desired.



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