“I love my people, do or die, but I wonder, why we scared to let each other fly?” 2Pac

Warmup
400M Run

2 Rounds – 10 Pro/Re Pushups / 10 Wall Squats

2 Rounds – :20 Samson Each Leg / 3 Spidermans Each Side

Primer – 3 Rounds
8 Lateral Step-Ups Each Leg (drive out of heel, squeeze butt) / 10 KB Swings (light)

Workout – “Air Ball” 25min cap
4 Rounds –
21 Wallballs (20/14)
18 Calorie Row
15 Box Jumps (24″/20″)
12 Alternating Dumbbell Snatches (50/35)