WARM-UP
3 sets
50’ Shuttle Run
8 MedBall Lunges
6 MedBall G2OH
-Rest 1:00-
3 sets
7 supine Ring Rows
6 Kip Swings
5 med Ball clusters
STRENGTH (every 3 minutes)
6-4-4-2-2
Back Squat*
*Build to a Moderate-Heavy 2-Rep
WOD
AMRAP 15
40-30-20
Wall Balls (20/14)|(14/10)
20-15-10
Pull-Ups
*Complete a 100m MedBall Run after each round. Ex: 40 WB, 20 PU, 100m MB Run and so on.
**After the round of 20/10/100 go back to the start of the workout if time remains.
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