WARM-UP
AMRAP X 4:00 MINUTES
10 UP-DOWNS
8 SUPINATED BAND PULL-APARTS
8 OVERHEAD BAND PULL-APARTS
10 ALT. LUNGES W/ ROTATION
INTO…
AMRAP X 4:00 MINUTES
8 WALL BALL DEADLIFTS
8 WALL BALL FRONT SQUATS
8 WALL BALL PUSH PRESS
8 RING ROWS
STRENGTH
EMOM X 12 MINUTES
MIN 1 - 3-5 STRICT CHEST TO BAR PULL-UPS
MIN 2 - 8/8 SLOW SINGLE ARM RING ROWS
MIN 3 - :50 RUN, BIKE,SKI, OR ROW
WORKOUT
FOR TIME
2 ROUNDS
25 WALL BALLS
15 PULL-UPS
-REST 1:00-
3 ROUNDS
15 WALL BALLS
7 PULL-UPS
-REST 1:00-
4 ROUNDS
10 WALL BALLS
5 PULL-UPS
