A50

Cardio (21 minutes): 

3 Rounds:

3 minutes:
14 Swings
7 Pull-ups

2 minutes:
12 Jumping Lunges
6 Jumping Jacks

1 minute:
Slamball Pull-Unders

30 seconds:
Supine Slamball Throws

30 seconds:
Slamball Toe Touches

 

AStrong

1. Weighted Push-Ups: Sets of 5

2. Lat Raises (back diagonally on box): Sets of 12-15

3. Plate Ground to Overhead: Sets of 15 AFAP