WORK CAPACITY

WARM UP:
3 Rounds of
10 Squats
10 BB Push Press
10 Walk outs
10 Plank Up downs

1) 10,9,8,7,6,5,4,3,2,1 reps of

Scottie Bobs
Pull Ups
KB Swings 24kg
Slam Balls 15lbs
Goblet Squats 20kg
Box jumps 24 in

2) 4 Rounds of
8 MB Sit ups
30 sec Superman holds
8 slashers (8L/8R)
60sec Plank holds each side