Strength
Four sets of:
Push Press x 3-5 reps
Weighted Supinated-Grip Pull-Ups x 3-5 reps
Conditioning
For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips
