PART A
For Time
100 Double Unders
50 Abmat Sit-ups
25 Slamball Cleans (12/9)
80 Double Unders
40 Abmat Sit-ups
20 Slamball Cleans (12/9)
60 Double Unders
30 Abmat Sit-ups
15 Slamball Cleans (12/9)
40 Double Unders
20 Abmat Sit-ups
10 Slamball Cleans (12/9)
20 Double Unders
10 Abmat Sit-ups
5 Slamball Cleans (12/9)
- 20 minute time cap
PART B
Using Tabata timer
- 3 Rounds of Shoulder/Scapula Setting drills
- Y Lift
- T Lifts
- W Lifts