Dodgeball Warm Up

Strict Press - 10 Mins to find a heavy 2 rep Max for the day

then:

15 - 12 - 9
Hang Power Snatch
Burpee Box Overs

then:

Prowler Sprints
3 Efforts - add weight each set

Post weights and reps to comments.

Endurance - Workout of the Week
Row 250m x 10
Rest 90 Secs between efforts
50 Double Under penalty for deviation +/- 5 secs from best time

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