Tuesday

WARM-UP -
2 sets:
20 Banded Side Steps
10 Banded Glute Bridges
10 Dynamic Air Squats

-into-
3 sets:

20 Line Hops
2x50ft Shuttle Run
5 Wall Ball Front Squat
5 Wall Ball Push Press
WORKOUT PREP -
3 Wall Ball Thrusters
3 Wall Balls (heavy weight)
1x50ft Shuttle Run
WORKOUT - Annie & Hallie
Freedom (RX’d)
50 Wall Ball Thrusters
(20/14)
10x50ft Shuttle Run
40 Wall Balls (20/14)
10x50ft Shuttle Run
30 Wall Balls (30/20) (Or
20/14 to a 11/10ft Target)
10x50ft Shuttle Run
MAYHEM MINI-PUMP – Chest
And Triceps
4 Rounds
10 Dumbbell Bench Press @
moderate weight – maintain
quality
10 Bent Over Banded Tricep
Extension @ moderate
weight – maintain quality

-Rest 2 min b/t rounds-
MOBILITY -

1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Seal