Goopy Charcoal

1. Warm-up: 10 minutes of dynamic stretching and jogging
2. Wall Walks - 3 sets of 8 reps (with a 30 second rest in between each set)
3. Push Presses - 4 sets of 6 reps (with a 45 second rest in between each set)
4. Pullups or Chin-Ups - 5 sets to failure (or max number you can do with good form, with a 1 minute rest in between each set)
5. Medicine Ball Slams - 2 rounds for time – 20 slams per round as fast as possible!
6. Core Workout: Plank Holds on the wall – 3 x 60 seconds holds