Essentials:
A.
Mobility
Saddle 4min
Lizzard Right 3min
Lizzard Left 3min
Seated Straddle 4min

B.
10-9-8-7-6-5-4-3-2-1
Ball Slam
Wall ball with Slam Ball Over 8ft pull up bar

Fitness/Performance:
A.
Mobility
Saddle 4min
Lizzard Right 3min
Lizzard Left 3min
Seated Straddle 4min

B.
10-9-8-7-6-5-4-3-2-1
Ball Slam 35/25
Wall ball with Slam Ball Over 8ft pull up bar 35/25