4′ Row
4′ Bike
2 Laps Around AL
Dynamic Stretches

KB Complex
5 Rounds on 1:30 Interval
5 KB Swings
5 Goblet Squats
5 SA KB Swings
5 KB Deadlift Highpull

For Time:
4 Rounds:
50 Double Unders (100 Singles)
12 Slamball over the SH (Similar to Sandbag over the SH)
20m Walking Lunge with Slamball
12 Slamball V-Ups
20m Slamball Run
12 Slamball Wall Balls (same as wall ball but with slam ball)
100m Sprint without slamball
*Use 15lb/25lb for everything