Fitness and Performance

1. 4 rounds
400m Run
25-Unbroken Wallballs 20/14
(if you break/drop/stop moving you start over with lighter ball all the way down to air squats if needed)

2. 5 Rounds for Quality
15/10-cal bike with hip circle band(use the elastic bands in the buckets by door. should be put just above knees. tighten it or wear 2 if needed)
12-Single leg good morning w/barbell(alt leg)
30-KB Oblique Crunches
(15R.15L)