Warm-Up
1 ROUND
1:00 Bike (EZ to Mod Pace)
10 Alt. Cossack Squats
7 Wall Ball Push Press
7 Wall Ball Front Squat
Into…
1 ROUND
1:00 Bike (Mod-Hard Pace)
10 Alt. SL Quarter Squat*
5 BB Kang Squats
7 Wall Balls
*Balancing on one leg, the athlete will lower into a Quarter Squat with the focus on foot engaging the ground and driving the knee out. Alternate legs each rep.
Strength
ON A 20:00 RUNNING CLOCK…
5-5-3-3-3
Back Squat
*Build from Moderate to Heavy,
(Score is Weight)
Workout
4 ROUNDS FOR TIME
30 Wall Balls (20/14)*
30/25 Cal Bike
*Heavy Ball Optional (30/20)
(Score is Time)
After Party
FOR RECOVERY
2:00 Couch Stretch (R)
2:00 Couch Stretch (L)
(No Measure)
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