Pre-workout:
8 rounds:
:15 wallballs
:15 rest

Notes:  Vary height, weight throughout and work on efficiency of movement.

3 x 2:00 rounds:
12 front squats (105/155 lb)
Max burpee box jump-overs
Rest 2:00
– Step down from the box.

Coach’s notes:

Post notes from wallball work and time reps per round and total reps for couplet intervals to comments.