Suitcase Farmers carry
Wall Ball for height
5 x 35′ farmers carry (each hand)
2-1-2-1-2 Max Height wall ball throw
Max Wall Ball throw for height
2 attempts to throw the WB as high onto the wall as possible. Each attempt must begin in the standing position holding WB at chest, go through a squat (hips below knees) Ball must be thrown with two hands (no one armed basketball throw)
Rx 10 / 14
If you hit the rafters at 15′ get a heavier ball.
2 shoulder press
4 push press
6 push jerks
Use the same weight for all movements, attempt to go unbroken.
Dumbbells or KB’s
Pause Toe Taps, 1,10,1,1
3 x 5
Lower legs with control to a count of 10