WARMUP
EMOM X 8 MINUTES
MIN 1 – :45 Row (EZ then Mod)
MIN 2 – 5 Inchworm + Pike Push-up or 2 sec Pike Hold
MIN 3 – :45 Box Step-ups
MIN 4 – 10 Wall Ball Squats w/ :02 Pause at bottom
EXTENDED WARMUP
EMOM x 10 MINUTES*
MIN 1 – Gymnastics GOAT (HS Focus)**
MIN 2 – Row (EZ-Mod)
*Goal is to practice these skills without the burden of performing them in the workout. This skill / extended warm-up is meant to be pure practice or play.
**HS Options…
Beginner: Pike Hold from a Box or DB Press
Intermediate: Handstand Hold or HSPU Negatives
Advanced: Free Standing HS Hold or Walk
(No Measure)
WORKOUT
“STRAIGHT 100.”
FOR TIME
25/20 Cal Row
20 Wall Balls (20/14)
20 Box Jumps (24/20)
25/20 Cal Row
30 Wall Balls (20/14)
30 Box Jumps (24/20)
25/20 Cal Row
50 Wall Balls (20/14)
50 Box Jumps (24/20)
25/20 Cal Row
(Score is Time)
