WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 7 MINUTES
40 SINGLE UNDERS
10 TUCK-UPS
10 KIP SWINGS
10 WALL BALL CURLS TO PRESS
10 WALL BALL FRONT SQUATS
WORKOUT
4 SETS
30 DOUBLE UNDERS
15 WALL BALLS (20/14)(14/10)
8 TOES TO BAR/ KNEES TO ELBOWS
-REST :45 B/T SETS
-REST 2:00 AFTER SET 4
THEN…
4 SETS
8 TOES TO BAR
15 WALL BALLS
30 DOUBLE UNDERS
*AFTER THE LAST SET IN PART 1, YOU GET AN ADDITIONAL 1:15 REST FOR A TOTAL OF 2:00. AT THE 2:00 MARK, START PART 2.
(SCORE IS TOTAL TIMES)
POST WORKOUT STRENGTH
3 SETS
20 ALT HAMMER CURLS
15 DB SKULL CRUSHERS
15 DB LAT PULL-OVERS
-REST AS NEEDED B/T SETS