Swings and wall-balls
Workout of the Day
Warm up
Medicine Ball Drills
Conditioning
Every minute, on the minute, for 24 minutes:
Minute 1: Wall-Balls
Minute 2: Pull-ups
Minute 3: Alternating Dumbbell Snatches
Level 1: 9 reps each movement/minute
Level 2: 12 reps each movement/minute
Level 3: 15 reps each movement/minute
Rx+ 15 reps, 30 / 20, chest to bar, 50+/ 40+