Warm-up
Coach choice
Conditioning
Med Ball Squat Toss
1- EMOM- 5×15 med ball front squat
2- EMOM- 5×15 sqaut jumps
3- Med ball squat jump and toss
– 10 lb for 5x
-12 lb for 5x
-14 lb for 3x
-20lb for 2x
1- EMOM- 5×15 med ball front squat
2- EMOM- 5×15 sqaut jumps
3- Med ball squat jump and toss
– 10 lb for 5x
-12 lb for 5x
-14 lb for 3x
-20lb for 2x
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
10 DB floor press
5 Box Jumps
10 DB push press
5 Burpees