WARMUP
AMRAP x 6 MINUTES
8/6 Cal Bike*
6 Push-Up to Pike
8 Wall Ball Good Morning
6 WB Thrusters**
*Increase pace each round
**Have a little fun with these and give the WB a light toss in the air
WORKOUT
FOR TIME*
120 Wall Balls (20/15)
100/80 Cal Bike
80 Deadlifts (225/155)
60 Handstand Push-Ups
*Partition reps and movements in any order to complete all work.
**Based on yesterday’s Open workout, adjust today’s workout as needed.
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 30 MINUTES
100 Wall Balls (Athlete Choice)
80/60 Cal Bike
60 Deadlifts (Athlete Choice)
40 Handstand Push-Ups or Hand Release Push-Ups
*P1 works while P2 rests. Split work as needed. Athletes must complete movements in order and complete all of one movement before moving to the next.
**Based on yesterday’s Open workout, adjust today’s workout as needed.
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-
(No Measure)