- Stretch
- Jog 300m
- 10 Lunges
- 15 Squats Unbroken
- 20 Push Ups
- 25 Sit Ups
- 30 s Sampson Stretch
Skill:
- 3 Minute AMCAP Row (cals)
Conditioning:
- 12 Wall Ball Shots
- 1 Push-Ups
- 11 WBS
- 2 Push-Ups
- 10 WBS
- 3 Push-Ups
....
....
- 1 WBS
- 12 Push-Ups
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