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)