A. GENERAL (6:00)
Medicine Ball Partner Toss
- 20 Chest Passes
- 20 Laterall Tosses (10/10)
- 20 Overhead Tosses
- 20 Underhand Tosses
- 20 Wall Ball Tosses

B. MOBILITY / ACTIVATION (1:30)
Ankle Stretch on Box
45 sec / Side

C. SPECIFIC (8:00)
Goblet Step ups
- 6-10 Step ups, unweighted
- 4-8 Step ups with workout weight
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Kettlebell Swings
- 3-5 Single rep Russian Kettlebell Swing (Going over the safe way to start a set)
- 3-5 Russian Kettlebell Swings
- 3-5 Kettlebell Swings
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Wall Balls
- 5 Medicine Ball Squats, Supporting ball in Front Rack
- 5 Wall Ball, Heels stay on the ground
- 5 Wall Balls

C2. SPECIFIC (5:00)
Silverback Swings
- Ramp up to Find Workout Weight in sets of 2-3 swings
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Gorilla Rows
- 2 x 2 Reps

Every 2:00 x 10
8 Goblet Step ups @ 20" @ 53/35 lbs
10 Kettlebell swings @ 53/35 lbs
12 Wall Balls @ 20/14 lbs

Score: Each set for time
Time Cap : 20:00
Kilograms: 24/16, 9/6, Beg: 12/9, 5/4, Int: 15/12, 7/5

Scaling options
Beginner
6 Step ups @ 20"
10 Kettlebell swings @ 26/18 lbs
12 Wall Balls @ 12/8 lbs

Intermediate
8 Step ups @ 20" @ 35/26 lbs
10 Kettlebell swings @ 35/26 lbs
12 Wall Balls 16/12 lbs

3 sets
25' Silverback Swings
10 Gorilla Rows
Rest 1 :00 Between Sets

Score: Weight on Kettlebells
Time Cap: 9:00
Kilograms: N/A

Scaling Options
Beginner & Intermediate
Reduce load as needed

3 sets
12 Medicine Ball Overhead Sit- ups
24 Russian Twist with Medicine Ball

Goal: Core Strength