Warm-up
• 200 Single Unders
3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats
3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec MedBall Russian Twists
• 10 sec Rest
Conditioning (part 1)
Every 90 sec for 9 min:
• 200 m Row
• Max Wall Balls 20/14#
Every 90 seconds for 9 minutes (6 sets), row 200 meters then perform as many wall balls as possible in the remaining time. Repeat for a total of 6 sets. Score is total wall balls completed. Goal: 100/80.
Rest 5-10 min between workouts.
Conditioning (part 2)
For time:
• 80 Pull-ups
Each time you drop from the bar:
• 20 Push-ups
• 200 m Run
Goal: 8-16 min.