Prep
3 Sets
Lying Behind the neck press with stick x 10 reps
Seated Scapular Arm wall Drag x 10 reps
Stick Pass thru x 10 reps
Squat Hold x 20-30 sec
A.
12 min Emom
1.power or squat hang snatch with stick x 7 reps
2.Overhead Squat with stick x 10 reps
B.
2 Sets
3min Amrap
50 meter shuttle Run (10meter turnarounds)
V Ups x 10 reps
Rest 2 min
3 min Amrap
Jumping Jacks x 50 reps
Stick Overhead Squats x 10 reps
Rest 2 min
3 min Amrap
Burpees x 10 reps
Skater Jumps x 10 reps
Rest 2 min