Essentials
A.
Spend 10min working on one or all of these skills
Double Unders
Support Holds
Candle stick Roll
Rest 5min
B.
4 Sets
Dumbbell Front Rack Step Back Lunges x 6 reps per leg
Band Pull Aparts x 12 reps
On the 3min Marks
Rest 5min
C.
15min AMRAP
Run with slam Ball x 200 meters
Plank on Elbows x 45sec
Ball Slam x 10 reps
Fitness
A.
Spend 10min working on one or all of these skills
Double Unders
Ring Support Holds
Candle stick Roll to Feet or Pistol
Rest 5min
B.
4 Sets
Barbell Front Rack Step Back Lunges x 6 reps per leg
Band Pull Aparts x 12 reps
On the 3min Marks
Rest 5min
C.
15min AMRAP
Run with slam Ball x 200 meters 35/25
Plank on Elbows x 1min
Ball Slam x 10 reps 35/25
Performance
Rest