WARMUP
2 ROUNDS
:20 High Knees
:20 Butt Kickers
5 Inch Worms + Push-Up
5 Slow Boot Strappers
5 Scap Pull-Ups
5 Kip Swings
Into…
3 ROUNDS
30 sec Cardio Choice
6 Wall Ball Front Squats
6 Wall Ball Presses
6 Wall Ball Ground to Overhead
6 Strict Knee Raises
STRENGTH
Overhead Squat for load:
3×10*
*Build to a Moderate weight and stay at that weight across all sets.
(Score is Weight)
WORKOUT
EMOM x 20 MINUTES
MIN 1 – 15 Toes to Bar
MIN 2 – 20 Wall Balls (20/14)
MIN 3&4 – Max 25ft Shuttle Runs*
MIN 5 – Rest
*Shuttle Run 25′ out, 25′ back. 1 Rep = 25′ increment.
(Score is Reps of Shuttle Runs)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :25/:25 Single Arm DB/KB Overhead Hold
MIN 2 – :50 Alt. Bird Dogs
MIN 3 – :50 Foam Roll
(No Measure)
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