800m Jog @ easy pace
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Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
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2 Rounds
10/side Xiao Pengs
5 Inchworms
5 Scapular pull-ups
8 Handstand shoulder shrugs
8 Box jumps
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1-2 Rounds
10 Hollow rocks
10 tuck-ups
0:10 Hollow hold
10 Push ups
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Build to workout weight for wall ball
* Practice few sets of other movements as you build up
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1-2 rounds @ workout weight
200m Run
5 Wall balls
5 Toes-to-bars
5 Box jump overs
5 Handstand push-ups