Warm up 5 rounds:
10 x Box Jumps
10 x Plyo Push Ups
5 x PVC Shoulder Dislocations
5 x PVC Shoulder Halo’s
Power Endurance AMRAP 10 min:
One Arm KB Snatches
100 = Lethargic
150 = Good
200 = Really Good
250 = Ridiculous
Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Athletic Firefighter 