Surprise

15 minutes of Wall Balls and Double Under's? It needed a little spice!Workout:

Deadlift - work up to one heavy set of five or a 5RM

then,

15 minute cap AFAP (As Far As Possible):

Wall Ball (14/20#): 35-30-25-20-15-10-5

Double Under: 70-60-50-40-30-20-10

-start at 35 wall ball, continue to 70 double under, back to 30 wall ball into 60 double under and so on moving as far down the ladder as you can in 15 minutes.  

-At the 71/2 minute mark, complete a 400m run with your medball (make it a surprise if possible), pick up where you left off.

-If you finish the ladder, you get a time.  If you don't, you get a rep count for all reps completed in 15 minutes.

Programming: Gary