A. Warm-Up 

1:00 Banded Hip Distraction/side

1:00 Banded Hamstring Stretch/side

3 Rounds of: 

1:00 Row

5 Spiderman and Reach/side 

10 Wall Ball Strict Press 

B. Interval Conditioning 

Every 6:00 for 30:00 (5 sets): 

400/300 Meter Row 

20 Wall Balls 

10 Toes-to-Bar 

C. 10:00 Group Foam Roll 

Level 1: 10-15 Wall Balls (10-14/6-8)

Level 2: Wall Balls (14-20/10-14)