WARM-UP

2 ROUNDS

10 Calf + Tib Raises

10 WB Lunges

20 Bunny Hops

10 WB Strict Press

30 Single Unders

10 WB Front Squats

Into…

2 ROUNDS

:20 Double Under Practice

10 Wall Ball Thrusters*

10 Push-Ups

5/5 Moose Antlers

*RND 2, complete 10 Wall Balls.

STRENGTH (ALL)

 3×4 Bench Press

Bench Press for load:

1. 4 reps

2. 4 reps

3. 4 reps

WORKOUT (PERFORMANCE)

AMRAP x 10 MINUTES*

5-10-15 and so on…

Wall Balls (20/14)

*Complete 35 Double Unders After Every Set

(Score is Total Reps of Wall Balls)

KG WB: (9/6)

WORKOUT (FITNESS)

AMRAP × 10 MINUTES

5-10-15 and so on…

Wall Balls (14/10)

*Complete 70 Single Unders After Every Set.

(Score is Total Reps of Wall Balls)

KG WB: (6/5)

OPTIONAL COOL DOWN (ALL)

1-2 SETS FOR QUALITY

2:00 Lat/Upper Back Foam Roll

10 Up Dog to Down Dog

10/10 Banded Standing Shoulder External Rotation