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Thurs 22nd October




WARM-UP

EMOM x 8 MINUTES

  • MIN 1 - :45 Wall Ball Front Squats*

  • MIN 2 - :45 Bike**

*2nd round: Change to Wall Ball Push Press to Target

3rd & 4th round: Change to Wall Ball **1st round: EZ→ 2nd round: Mod → 3rd & 4th round: Hard

WORKOUT

EVERY 3:00 x 18 MINUTES...

  • 30 Wall Balls (20/14)

  • 22/18 Cal Bike/Row

  • MAX Double Unders in Time Remaining*

*No Additional Rest b/t Sets (Score is Reps)


FINISHER

3 SETS FOR QUALITY

  • 1:30 Wall-Sit

  • :30 Perfect Hollow Rocks

-Rest 1:00 b/t Sets- (No Measure)

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