10 min Warm-Up
Then:
Stretch
Then:
2×10 Dislocate
2×10 Air Squat
2×10 Push-Up
Then:
100x Thruster w/Empty 45lbs Barbell +
100x Wall Ball @20lbs +
100x Ball Slam @20-30lbs
Then:
2-5 min Cool Down
Then:
Row Ladder
1x500m +
1:1 Rest to Work Ratio +
400m +
1:1 Rest to Work Ratio +
300m +
1:1 Rest to Work Ratio +
200m +
1:1 Rest to Work Ratio +
100m
Then:
Cool Down
Then:
Stretch

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