Main – Beginners
Warm-up (No Measure)
15 OHS with PVC pipe
25 situps
15 wallball
Skill Development
15 minutes OHS form/movement
may add weight if form is good
Metcon (Time)
3 rounds:
7 OHS 95/65#
11 TTB
15 wallball 20/14#
Scale weight according to fitness level