7 22

WARMUP

6 MIN
50m  Shuttle Run
10  Wallball Front Squats
10  Wallball Situps
10  Plate Hops  (45lbs)

BUYIN

2 RNDS
 30 sec Hollow Rock
30 sec Arch-hollow Swings
1:00 TTB Practice

30 sec Singleunders
30 sec Singleunders w/ Doubleunder Jump (bound)
2:00 Doubleunder Practice

30 sec Squat Hold
30 sec Air Squats w/ Medball in Front Rack
1:00 Wallball Practice (rhythm)

WORKOUT

ALTAP - goal 25 min
150/100 Doubleunders
   OR   200  Singleunders
100 Airsquats
35 T2B    OR Toes to Eye Level
75/50 Box Jumps    24/20
50 Abmat Situps
100/75 Wallballs  20/14

BONUS

3 RNDS
15 Clamshells      R
   12 Glute Bridges
15 Clamshells      L
   12 Glute Bridges