Wednesday January 3rd

warm up
4 rounds
10 cals bike or row
10 empty bar presses
10 (5 each arm) Overhead squats with a dumbbell (GO LIGHT, this is just to practice)
Push Press
Sets of 3
3,3,3,3,3 this is Dip drive press…

10 Minutes
6 Handstand pushups (sub dumbbell presses 10, or 12 push ups)
12 Slam balls
1 Rope Climb

Rest 3 Minutes
then 3 minutes of max effort walls balls
*who will go all 3 minutes without dropping the ball