10 Wall Balls(20,14) men go one foot above 10 ft line. girls shoot to 10 foot line.
15 Jumping Pull Ups
2.) Build Up to a 1 rm box jump. Only allowed to take one step. Forefoot stays planted as other foot moves in. 1 Step, not two. Be careful and have spotters around you. Also put two boxes touching side by side(20 or 24) and have two stacks of plates on top touching side by side so you have a bigger base to land on. Do not jump on single stacks!! If all you can do is jump onto a 45# plate then that's good, you will get better:)
Buy in 2 min plank
50 V ups
1 min side plank each side
40 Ab Mat Sit Ups
1 minute hanging L sit/or knees above parallel bent at a 90 degree angle.
30 Seated leg Raises.
1 minute plank
40 Kettle Bell Crunches(standing oblique crunch with kb in one hand)
1 minute side plank each side
50 Russian Twists. Tempo between taps are 2 full seconds. Tap(one thousand one one thousand two) tap.
NOT FOR TIME. BUILD YOUR CORE AND PERFECT YOUR REPS.