- 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%