5 November 2015


Warm-up: 100o Meter Row, 20 Burpees, Review of Movements

Strength/Skill:  Back Squat 3X5 (est. 16-18 Minutes)

Benchpress 3X5 (est. 16-18 Minutes)


AMRAP 3 Minutes:

Box Jump Overs (24/20)

(accumulate as many box jump overs as possible in 3 Minutes, you do not have to open your hips at the top)

Rest 2 Minutes

AMRAP 3 Minutes:

Wallball (20/14)

(accumulate as many wall balls as you can in 3 Minutes)

Rest 2 Minutes

AMRAP 3 Minutes:

Slamball (30+/20+)

Note:  You will have three scores

Cool Down: Wall Sits 4 X 1:00 on/off

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