General Warm-Up
Two rounds:
200 Meter Run
5 Inchworms To Scapular Push -Up
12 Neutral Grip Dumbbell Bench (light)
12 Neutral Grip Dumbbell Row
A.
Four sets of:
Dumbbell Bench Press x 8-10 reps
Rest 45 seconds
Wall Facing Handstand Hold x 30 seconds
Rest 45 seconds
Banded Tricep Extenstions x 20-25 reps
Rest 45 seconds
B.
Complete as many rounds and reps as possible in five minutes of:
Dumbbell Front Squats x 10 reps
Wall Walk x 3 reps
Then rest exactly five minutes, and then…
Complete as many rounds and reps as possible in five minutes of:
Burpees over the Dumbbell x 10 reps
Wall Ball Shots x 10 reps