ALL BALL

WARM UP 

  • 0:30 Alternating Side Lunges
  • 0:30 Alternating Quad Stretch
  • 0:30 Slow Air Squats
  • 0:30 Active Samson
  • 0:30 Active Spiderman
  • 0:30 Squat Hold

PART 1: Front Squats

3 Rounds On the 2:00:

  • 5 Front Squats

    *Score = Sum Total Load

 

PART 2:

42-30-18:

  • Wall Balls ( 9/6)
  • Hand Release Push-Ups
  • Calorie Row

Women's Calories: 30-24-12

COOLDOWN 

MOBILITY

  • 1:00 Chest Opener Stretch

ACCESSORY

10-9-8-7-6-5-4-3-2-1:

  • Strict Ring Dips
  • Weighted Sit Ups