EQUIPMENT: Wall Ball (20/14), Slam Ball (30/20), DB’s (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s), Jump Rope, Wall
WARM-UP:
*10 x Toe-Hold Squat
*100m Run
*10 x Samson Lunge
*100m Run
*10 x Down Dog Heel Raise + 10 x Down Dog Leg Raise
*100m Run
*10 x Elbow-Instep + Rotation
*100m Run
*10 ea. x Golfer Pick Up
“GO:" (50 min. cap)
Every Minute On the Minute (E.M.O.M.): 100m Sprint (mod: 50m Sprint)
*100 x Double-Under (sub: 300 Singles)(Rx+: 200 D-U)
*90 x Air Squat
*80 x DB Plank Row (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)(sub: Plank Windmill)
*70 x Ball Slam (30/20)
*60 x Wall Ball (20/14)
*50 x alt. Pistol
*40 x Seated DB Press (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)
*30 x Clapping Push-Up
*20 x Deck Squat (Rx+: Weighted (w/ Slam Ball))
*10 x Wall Walk Burpee
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