Knee

beforenafter

Workout of the Day
40-30-20-10 reps for time of:
Toes to bar
Wall-ball shots, 20-lb. ball

Rest 5 minutes, then,

30-20-10 reps for time of:
Hip extensions holding a 25-lb. plate or incline sit up bench
Wall-ball shots, 20-lb. ball
Run 1/2mile

Post your scores to the Whiteboard.