1. Skill technique:
3sets x 3reps 4 position wall ball shot (lightest weight as possible)
Position 1: MB on Chest standing tall
Position 2: MB on Chest Squat bottom position
Position 3: Drive on the heels as you throw the ball up to the target; 10ft for mens and 9ft for womens.
Position 4: Catch. Catchthe MB on chest level and as the MB drops, use its momentum to squat down for a better cushion so that youwon't feel its weight.

2. 21-15-9
Wall Balls 20/14
Parallette Dips/Ring Dips
Push Ups
*18min time cap