WARM-UP
1 ROUND
1:00 Row (EZ)
10 Alt. Groiners
8 Push-Up to Pike
6 Box Step-Overs
Into…
1 ROUND
1:00 Row (Moderate)
10 Med Ball Front Squats
8 Up-Downs
6 Box Jump-Overs
Into..
1 ROUND
1:00 Row (Workout Pace)
10 Med Ball Thrusters
8 Burpee
6 Box Jump-Overs
“MID-YEAR CHALLENGE (PERFORMANCE)”
“THE DESCENT”
5 ROUNDS FOR TIME
20/15 Cal Row
50 Wall Balls (20/14)*
10 Burpee Box Jump Overs (24/20)
*Wall Balls come down by 10-Reps Every
Round (50-40-30-20-10)
(Score is Time)
KG WB: (9/6)
“MID-YEAR CHALLENGE 24.3 (FITNESS)’
“THE DESCENT”
5 ROUNDS FOR TIME
15/12 Cal Row
50 Wall Balls (14/10)*
10 Burpee Box Jump Overs (20)
*Wall Balls come down by 10-Reps Every
Round (50-40-30-20-10)
(Score is Time)
KG WB: (6/5)
FINISHER (ALL)
2-3 SETS
15-20 Straight Arm Banded Lat Push Downs
15-20 Banded Dante Rows
20-25 Banded Hammer Curls
-Rest As Needed b/t Sets-
(No Measure)