A) Coaches Choice Warm-up
B) 5 Sets
Weighted Ring Dip x5
rest 2 min
Weighted Strict Chin-up x5
rest 2 min
C) 4 Sets
30 Sec Max Burpee Ball Slam (20/15)
rest 30 sec
30 Sec Max Games Standard Box Jump (24″/20″)
rest 30 sec
30 Sec Max Ring Push-up
rest 30 sec
30 Sec Max GHD Sit-up
rest 30 sec
*Scale GHD sit-ups to regular sit-ups or only do 15 sec instead of 30.
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