Warm up: Coach’s choicePre-Mobility: Couch x 2min each
Health and Fitness:
A. 4 sets:
A1. Push Press x 3-5 reps, rest 45s
A2. Paloff Press x 12 each, rest 45s
A3. Single arm bent over row x 10 each @2010, rest 45s
B. 21-15-9
Wall Ball
T2B or Knee Raises
Classic:
A. Every two minutes, for 12 minutes (6 sets):
Push Press x 1 reps (build to a heavy single)
B. 21-15-9
Wall Ball
T2B
C. 3 Sets:
Paloff Press x 12 each, rest 60s