Pre-workout:
Every :30 for 10 sets:
1 rep of squat therapy
– Hold the bottom for :05.

On a 7:00 clock for reps:
10 weighted pull-ups (14/20 lb)
20 chest-to-bar pull-ups
30 kipping pull-ups
Max-reps wall-ball shots (14/20 lb) (9/10 ft)

Coach’s notes:

Post notes for squat therapy and reps for wallballs to comments.