WARM-UP
200 METER RUN
INTO…
AMRAP x 6 MINUTES
8 PUSH-UPS + DOWNWARD DOG
8 WALL BALL SQUATS
8 WALL BALL PUSH PRESS
8 KIP SWINGS
8 BANDED LAT PULL-DOWNS
STRENGTH
EVERY 3 MINUTES x 3 SETS
10-12 WIDE GRIP BENT OVER ROWS
7-10 KIP SWINGS
5-7 STRICT CHIN-UPS
AMRAPx 24 MINUTES
6 CHEST TO BAR PULL-UPS
10 WALL BALL (20/14)(14/10)
*EVERY 4 ROUNDS COMPLETE A 400 METER RUN