Warm-up
• 300 m Row
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch
• 30 sec Squat Hold
2 rounds:
• 10 m Duck Walk
• 10 m Walking Lunges
Strength
Every 90 sec for 6 rounds:
• 3 Bench Press
• 6 Ring Rows
• 3 Ring Dips
Increase weight to finish heavy.
Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Lying Leg Raises
Conditioning
EMOM until 100 wall balls:
• 5 Burpees
• Max Wall Balls 20/14#
Every minute, starting at 0:00, perform 5 burpees then as many wall balls as possible in the remaining time. Repeat until 100 wall balls have been completed. Score is time.