You got balls?

Main – Boot Camp

Warm-up

hole hold with med ball relay (No Measure)

A group of athletes in a cirlce hold the bottom of a squat & pass a med ball as many times as possible while one athlete in the center performs a skill for as many unbroken reps as possible(ie plate pinches, DU, etc).

Metcon

Metcon (Time)

5 RDS

20 wall balls 20/14
10 wall ball sit-ups
5 10m shuttle runs