Warm-up
Coach choice
Skill
Rope climbs
Conditioning
Wall ball review- practice- 5 squats with ball in front of face. 5 push press with ball. 5 thrusters with ball. 5 squat, stand, toss, catch.
Lift
20 AMRAP- partner up- divide work evenly, BUT run is done together
20 wall balls
20 pull ups
20 push ups
20 sit ups
200 m run
20 wall balls
20 pull ups
20 push ups
20 sit ups
200 m run