WARMUP
AMRAP X 7 MIN
10 Air Squats
10 Empty BB Deadlifts
10 Wall Ball Front Squats
10 Wall Ball Push Press
10 Push-Up to Pike
10 Empty BB Upright Rows
10 Wall Ball Thrusters
10 Hand Release Push-Ups
10 Empty BB Hang High Pulls
10 Alt. Elbow Punches
WORKOUT
“HOLLEYMAN”
Thirty rounds of:
•5 Wall balls (20/14)
•3 Handstand push-ups
•1 Power clean (225/155)
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 30 MINUTES
5 Wall Balls (Athlete Choice)
3 Handstand or Hand Release Push-Ups
1 Power Clean (Athlete Choice)
*P1 completes a full round while P2 rests. Once P1 finishes a round partners switch.
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :45 Hollow or Tuck Hold
MIN 2 – :45 Alt. 90-90 Hip Rotations
MIN 3 – :45 Rebound Pose
(No Measure)