Fitness and Performance

1. 3 ROUNDS
12/9-cal bike
9-burpees over ball
6-stone TO shoulder 100/75
(Stone to shoulder should be treated like a clean. in finished position ball must come to a stop on the shoulder in the full standing position. hips locked. knees locked. standing tall. alternate shoulders with each rep.)

2. 3 sets 30 sec dead bugs
(squeeze the wallball with your inactive knee and hand while the other arm and leg perform the rep. this tension works your abs and keeps your back flat on the floor)