PERFORMANCE
4 RFT
25 wallball shots
5 snatches; 135/95
– rest 10 minutes
4 RFT
16 T2B
6 sandbag over shoulder
FITNESS
4 RFT
15 wallball shots
10 alternating DB snatches
– rest 10 minutes
4 RFT
26 abmat situps
6 sandbag over shoulder
STRETCHING/COOLDOWN
TO BE DONE AS SOON AS WORKOUT IS OVER
200m walk
Seal Stretch x:60 sec
Shoulder Pass Through x15 reps
Pigeon x1 min/side