PERFORMANCE
Warm-Up.
Three sets of:
2-Minute Machine Warm Up
10-15 Dumbbell Hammer Curl + Overhead Press
30-Second Overhead Dumbell Carry
50 Foot Walking Lunge
30-Second Squat Hold
Then…
A.
Three sets for max reps of:
60 seconds of Wall Ball Shots (20/14 lbs)
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Dumbbell Box Step-Overs (50/35 lbs; 20″ box)
60 seconds of Strict Handstand Push-Ups
60 seconds of Rowing (for Calories)
Rest 3 minutes
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