• 1. Warm-Up
  • Dynamic Warmup
  • Static Stretching

  • 2. Met-Con
  • 1 ME set of Wallballs 10' target men  9' women
  • *ball CANNOT touch ground*
  • *pause no longer than 5 sec*
  • *depth must be below parallel*
  • *every person will have a judge*
  • *ball MUST go to heighth or no rep*
  • **DONT GIVE UP ON YOURSELF AND BELIEVE**

  • 3. Strength
  • Speed Squats 8×3@67.5%