Workout of the Day
Fitness
A.
Four sets of:
Push Press x 8-10 reps (barbell, sand bag or dead ball)
Rest 45 seconds
Single-Leg Hip Bridge x 8-10 reps @ 3011
Rest 45 seconds
oblique opener leg lowers x 5 reps
Rest 45 seconds
B.
Four rounds for time of:
10 rear delt flys
20 Wall Ball Shots
 
Performance
A.
Five sets of:
Push Press x 5 reps
Rest 2-3 minutes
B.
For time:
15 Deadlifts (225/155 lb)
30 Wall Ball Shots (20/14 lbs)
12 Deadlifts
24 Wall Ball Shots
9 Deadlifts
18 Wall Ball Shots