"ANNIE"

1. Warm Up

• Foam Roll & T Ball
• Speed Ladder
• 3D SL DB Press

2. Strength

• Shoulder Press 3-3-3-3-3 reps

3. Stamina

• 3D Lunge Matrix, 10 reps (Right Side)
• 3D Jumping Jacks, 30 seconds (Right Side)
• Sledgehammer, 20 reps (Right Side)
• Focus Mitt Drills, 20 reps (Right Side)
• 3D Lunge Matrix, 10 reps (Left Side)
• 3D Jumping Jacks, 30 seconds (Left Side)
• Sledgehammer, 20 reps (Left Side)
• Focus Mitt Drills, 20 reps (Left Side)

4. Work Capacity - "ANNIE"

50-40-30-20-10 reps for time:

• Double Unders
• Situps

5. Durability

• Ring Dips, 100 reps