WARM-UP
2 ROUNDS
200 METER RUN
5 INCH WORMS + PUSH-UP
5 SLOW BOOT STRAPPERS
5 SCAP PULL-UPS
5 KIP SWINGS
INTO…
3 ROUNDS
100 METER RUN
6 WALL BALL FRONT SQUATS
6 WALL BALL PRESSES
6 WALL BALL GROUND TO OVERHEAD
6 STRICT KNEE RAISES
WORKOUT
EMOM X 20 MINUTES
MIN 1 - 15 TOES TO BAR
MIN 2 - 20 WALL BALLS (20/14)
MIN 3 - 150 METER RUN
MIN 4 - REST
-REST 3:00-
EMOM X 9 MINUTES
MIN 1 - :25/:25 SINGLE ARM DB/KB OVERHEAD HOLD
MIN 2 - :50 BIRD DOGS
MIN 3 - :50 FOAM ROLL (COACHES CHOICE)
