Sunday

 Warm up: 

AMRAP-10 

LADDER- 5-10-15-20-25……

     Wallballs 

5 DB HPC between every set of wallballs

CONDITIONING:

Quality core work

       EMOM-15

Min.1. Max sit ups

Min.2. Rest

Min.3 plank

Min.4. Rest 

Min.5. Max leg lifts 

Min.6. Rest

Min.7. Max Russian twists

Min.8. Rest

Min.9. Hollow rock

Min.10. Rest

Min.11. Max crunch

Min.12. Rest

Min.13. Max sit ups

Min.14. Rest

Min.15. Max flutter kicks