Warm up:
2 Rounds
200 Run
10 Air Squat
10 Lunges
10 Single leg RDL w/ KB
10 Seated leg raises over KB
10 Seated Hip drops
Strength:
10 Min EMOM
10 Swings @70/53
Every 5 minutes for 20 minutes (4) sets:
Row 500
30 Wall Ball
Shoot for 30 wall balls straight through
4