WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo warm
up
-into-
3 sets
30-second Jump Rope
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Wall Balls
10 Single Arm Dumbbell
Shoulder Press (each)
10 Hollow Rocks
STRENGTH -
Strict Press 10RM
WORKOUT PREP -
2 sets
10 Double Unders
5 Wall Balls
WORKOUT - Asian Zing-
Freedom (RX’d)
100 Double Unders
40 Wall Balls (20/14)
100 Double Unders
30 Wall Balls (20/14)
100 Double Unders
20 Wall Balls (20/14)
(KG conv: 9/6)
MOBILITY -
1 min foam Roll Quads
1 min foot smash with
Lacrosse ball (each side)
30-sec single leg down dog
(each side - focus on calf
stretch)