| A. 5 Rounds for Max Reps |
| 1:00 WallBall (20/14) |
| 1:00 T2B |
| 1:00 Sand Bag Shuttle Run (40 Meters, Down & Back = 1 rep) |
| 1:00 Slow Recovery Jog around Pull Up station |
| B. Core/Ancillary – coaches choice |
| A. 5 Rounds for Max Reps |
| 1:00 WallBall (20/14) |
| 1:00 T2B |
| 1:00 Sand Bag Shuttle Run (40 Meters, Down & Back = 1 rep) |
| 1:00 Slow Recovery Jog around Pull Up station |
| B. Core/Ancillary – coaches choice |