WARM-UP

Banded shoulders + glutes

-into- 3 sets

• 30-second Jump Rope
• 5 Wall Ball Front Squats
• 5 Wall Ball Push Press
• 5 Wall Balls
• 10 Single Arm Dumbbell Shoulder Press (each)
• 10 Hollow Rocks

STRENGTH

12 mins to establish a Strict Press 10RM

WORKOUT PREP

2 sets

• 10 Double Unders
• 5 Wall Balls

“ASIAN ZING”

FIRE

For time (15min cap):

• 100 Double Unders
• 40 Wall Balls (20/14)
• 100 Double Unders
• 30 Wall Balls (20/14)
• 100 Double Unders
• 20 Wall Balls (20/14)

WATER

• 80 Double Unders
• 14/10lb

EARTH

• 100 Single Unders
• Own weight, lower height