Warm-up:
5 minutes bike
Two rounds of:
30 PVC pass through
30 side lunge (15/leg)
Two rounds of:
10 push-ups
10 banded face pull
5 inch worm
A. Four rounds of:
40 single arm DB benchpress (20/arm)
20 DB calf raise
B. For time:
18-15-12-9 of
Wall ball
Burpee
Push-up
Jump squat
C. 3 rounds core work:
10 hanging knee raise
20 Russian twist
10 leg raises
20 bird dog
A.
15lb DB benchpress
30lb calf raise
B.
14lb wallball
Elevated push-up (shoulder still pretty damn bad)