“5 Rounds of 10 and 10”

EQUIP: Box (24/20), Wall Ball (20/14), Dumbbells (15-*20), Pull-Up Bar, Rings

WARM-UP:

*Active Stretch w/ 100m Run b/w stretches

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SET #1:

5 Rounds -

*10 x Wall Ball

*10 x Box Jump

SPEED:

5 Rounds -

*100m Sprint every :40

SET #2:

5 Rounds -

*10 x Toes-to-Bar

*10 x Burpee

SPEED:

5 Rounds -

*100m Sprint every :40

SET #3:

5 Rounds -

*10 x Strict DB Shoulder Press

*10 x Overhead DB Lunge in place

SPEED:

5 Rounds -

*100m Sprint every :40

SET #4:

5 Rounds -

*10 x Ring Push-Up

*10 x Ring Row

SPEED:

5 Rounds -

*100m Sprint every :40

SET #5/ FINISHER:

5 Rounds -

*10 x Squat Jump

*10 x Lunge Jump (R and L = 1)