Warm up

200m run
20 Hollow rocks
20 Weighted GB
20m Spiderman
200m run
20 Weighted GBs
20m SL Hops
20m Burpee Broad Jumps
100 Meter Jog
7 Wallballs
100 Meter Jog
7 Box Jumps
50 Meter Jog
5 Wallballs
50 Meter Jog
5 Box Jumps

Conditioning

“METER MAID”
For Time:
200m Run, 27 Wallballs, 27 Box Jumps
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps

Wallball – 20/14#, 9/6 Kilos
Box Jump – 24″/20″
Scoring: Time

Body Armor

3 Rounds for Quality

20 BB GMs
20 SL RDLs (EL)
20 Banded Presses (ES)