Up and Down, Up and Down

"Trainers and civilians needs are more akin to the firefighter, cop and soldier than they are to the elite athlete. The reason being, you don't know what gameday will look like, you don't know when it will occur and you don't know what the stressor will be, you just don't know." - Greg Glassman

At the shop-
For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

At home-
For time:
25 Thrusters (Broom W/ a broom stick
12 Pullups or jumping pullups or dumbbell shoulder press
20 Thrusters
10 Pullups or jumping pullups or dumbbell shoulder press
15 Thrusters
7 Pullups or jumping pullups or dumbbell shoulder press
10 Thrusters
5 Pullups or jumping pullups or dumbbell shoulder press

If you do jumping pull-ups don't resist coming down, just fall from the bar.
If you don't have pull-ups options do the shoulder press with 10lbs to 35lb dumbbells or a barbell.
Reduce reps by half again if you haven't been doing anything.
Videos: Thusters Jumping Pull-ups

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