WARM UP
2 ROUNDS
2:00 Row→1:00 Row
10 Bootstrappers→10 Air Squats
5/5 Wall Ball Around the World→10 Wall Ball Push Press to Target*
10 Good Mornings→10/10 Single Leg Glute Bridge Ups
Into…
1 ROUND
500/400m Row
10 Back Squats
10 Wall Balls
10 Cat Cows
*Athletes should drive up the ball to their target using a strong hip drive.
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate 3-Rep Back Squat
(Score is Weight)
WORKOUT
4 ROUNDS FOR TIME
500/400m Row
30 Wall Balls (20/14)
(Score is Time)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 15 MINUTES*
600/500m Row
40 Wall Balls (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 PVC Pass Thrus
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row
-Rest as Needed b/t Sets-
(No Measure)