Level 1

EMOM 12:

Complete one Shuttle Sprint on all odd minutes and 12 Ball Slams on all even minutes for 12 minutes.

Level 2

EMOM 12:

Complete one Shuttle Sprint on all odd minutes and 12 Ball Slams on all even minutes for 12 minutes.

20/12#

Level 3

EMOM 12:

Complete one Shuttle Sprint on all odd minutes and 12 Ball Slams on all even minutes for 12 minutes.

30/20#

Level 4

EMOM 12:

Complete one Shuttle Sprint on all odd minutes and 12 Ball Slams on all even minutes for 12 minutes.

30/20#

Motivation

Strength

Deadlift 1 x 5 Add 10/5 pounds to what you did last time

Mobility: lacrosse ball in shoulders 2 minutes/side, tactical frog stretch 2 minutes/side.