Warm up–
50 Jumping jacks
15 Burpees
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back squat
5-5-5-5-5
Max time wall sit hold between sets
Conditioning–
1 min walking lunges w/ medball (20#/14#)
1 min sit up
2 mins MBC
2 mins sit ups
3 mins walking lunge
3 mins sit ups
Scored for total reps