Movement Prep: 

  • 2 Min Pec Smash w/Lax Ball
  • 2 Min Quad Roll

Warm-up:
2 Rounds

  • 15 Air Squats
  • 12 Sit-ups
  • 9 Hanging Shrugs
  • 6 Burpees
  • 3 Pillar to Press-up

Strength:

  • 10-10-10-10 Bench or Floor Press

Conditioning:
8 Min AMRAP

  • 8 Wall-Balls (30/20)
  • 8 Toes-to-bar

Scaled: Light ball and knee-ups or horizontal TTB
Up-Scaled: Add 2 Reps of TTB for every Break in WB, and Add 2 Reps of WB for every Break in TTB

Watch: