Strength

A. 30 Minutes to complete
3-4 sets of:
8 DB Stab Ball Bench Press
Rest 60 seconds
8 Bat Wings @ 1515
Rest 60 seconds
Bottom’s Up Kettlebell Squat x 5 reps each arm
Rest 60 seconds
45 Secs Side Plank (each side)
Rest 60 seconds
1000m Row (Time)
Max Effort 1000m Row

Metcon

5 rounds for time

20 Wall Ball Shots
10 Push-Ups

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