0. Warmup
Run 400 Meters @ easy pace
2 sets of:
10 Air Squats
10 Ring Rows
20 Mountain Climbers
Then…
A. Strength
3 sets of:
Bulgarian Split Squats x 8 reps each leg
1-Arm KB Rows x 8 reps each arm
B. Conditioning
AMRAP 10 minutes of:
30 Seconds of Wall Ball Shots (Partner A)
30 Seconds of Wall Ball Shots (Partner B)
If you don’t have a partner, you’ll simply work for 30 seconds, then rest for 30 seconds, for 10 sets.