Warm Up
Row 30/20 Cals
Ankle and Hip Mobility
Then 2 Rounds of:
- Elbow Rotation x 10 (5 per)
- Front Squat x 5 (45/35lbs)
- Deadhang from Pull Up Bar 30 seconds
A. 4 Sets
- A1: Front Squat x 3-4 @ 20X1 – Rest 30 seconds
- A2: Double Under x max reps in 40 seconds – Rest 90 seconds
B. In teams of 2, with only 1 person working at a time, complete the following for max cals/reps:
Against an 18 running clock:
0-8:00
- Row for max Cals
8-10:00 – REST
10-18:00
- 10-18:00 – Wallball x max reps (20/14lbs to 10’/9′ target)
