Warm Up: 3 Rounds:

• 100m

• 10 ground to alternating shoulder slam ball 10/10 (light) 

• 20 sec pillar plank

• 30 sec palio chair  or Wall Sit

2 minute running clock with empty BB
3 deadlift
3 front squat
3 push press

10- 8 - 6  
1.5 Body weight/ Body Weight Deadlift
Pull ups

• superset dead and pull-ups followed by a rest as needed 

• Scale deadlift to something you can hit for 10 

Every 4 minutes for 16 minutes  or 4 rounds 

• 200m 

• 20 lunges with slam ball 

• 10 slams with slam ball 

• 50 Jump Rope