10/50 4 X 4 = 16 Rounds
1. Push-up + Clean & Press & Squat & Press – using WT, BALL, or Sand BAG
2. Plyo-metric Jump & Press Up & Jump Tuck, Agility Ladder back to start and Jump (repeat)
3. Plank: ® Knee Tuck & Straight leg side toe touch our – Alternate Sides
OR Feet on Ball: Tuck & Straight leg Toe touch floor
4. Standing Rows with WT, BALL, or Sand BAG
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