Skill: Wallball Efficiency

Strength: RDL + Side Planks

3 sets:

12 Barbell RDL’s @ Tough weight

:30 each side plank

Conditioning:

Against 15 Mins… 3 Rounds for Time

9 Dball over the Shoulder

21 Wallballs

50 Double Unders

L1: 150/100, 30/20

L2: 100/80, 20/14

L3: 80/60, 14/10, 1/2 singles + 1/2 attempts

L4: 50/30, 10/6, Singles