WARM-UP
3 MINUTES CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
10 WALL BALL THRUSTERS
10 SUPINE BANDED PULL-APARTS
10 SCAPULA PULL-UPS
WORKOUT
AMRAP X 10 MINUTES
10-20-30-40-AND SO ON
5-10-15-20-AND SO ON
WALL BALLS
STRICT PULL-UPS
-REST 5 MINUTES
AMRAP X 10 MINUTES
25 AB-MAT-SIT-UPS
100 FT DB/KB FARMERS CARRY(HEAVY)*
*FARMERS CARRY ARE TO BE DONE OUTSIDE.
-REST 5:00-
AMRAP X 10 MINUTES
3-6-9-12-AND SO ON
1-2-3-4 AND SO ON
PUSH PRESS (BARBELL OR DB’S)
ROPE CLIMB
