Warm up:
Warmy+
Tabata, 3 rds of;
Wall ball throw, run to where the ball lands…repeat
Split squats
Hold pull up half way down
Bear crawl to half court and back
23 minute AMRAP of;
10 wall balls
10 push ups
10 hang cleans (95/65)
10 sit ups (hold 25# plate if not wearing a vest)
2 laps around gym (if not wearing weighted vest, carry 45/25# plate during run)
**Those who have a vest, wear it. Those who don’t add 5 reps to each of the exercises above**
Pull up work;
18,11,10,10,10
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