Trainer Warmup 10 Min.
Skill: On the Minute for 10 Minutes
3 Weighted Ring Dips (MedBall or Kbs)
2 Rounds of:
90 sec. Back Squats 50/30kg
30sec. Rest
90 sec. Flutter Kicks (Feet stay of the Floor)
30 sec. Rest
90 sec. WallBallshots 10/6kg
30 sec. Rest
90 sec. Down & Ups
30sec. Rest
90 sec. Double Unders
Rest 3 Min. after Round 1
Score: Total Reps. of WB Shots/FS/D&U/DU
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