10.1

3-5 minutes of workout prep

*banded good mornings x 30

*skater squats x 12/side

*theraband work

*scap pull ups x 10

then

A1 Incline Bench Press x 6×5 sets, rest 20 sec.

A2 ball slams; 30# or rope x 30 sec. x5 sets, rest 20 sec.

A3 seated box jump x2 x5 sets, rest 60 seconds

+

4 minute amrap

10 box jumps, 24/20” with step down

20 air squats

~rest 2 minutes~

4 minute amrap

1 legless rope climb

15 hollow rocks

~rest 2 minutes~

4 minute amrap

20m seal walk

3 L-sit pull ups