EARN YOUR REST!

EQUIPMENT: Box (20-24"), Pull-Up Bar, optional Light Slam Ball (10 lb.), Mat

WARM-UP:

2 Rounds -

*200m Row

*200m Run

*2 x Side Plank Walk 10m there/ 10m back

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SET #1:

5 Rounds -

(Each round has a 6 min. time limit; get as far as you can through the assignment during that time; if you finish before the 6 min. mark, whatever time remains = your rest b/w rounds)

*200m Run

*3 x Wall Walk-Burpee

*5 x Deadhang Chin-Up (challenge: w/ 10 lb. Slam Ball b/w Knees)

*10 x Deck Squat + Jump

*15 x Box Jump

*20 x Hand Release Push-Up

SET #2:

5 Rounds for Time - (speed!!!) 

*100m Run

*10 x Goblet Squat (Jump) w/ slam ball 

*100m Run

*10 x Goblet Lunge (Jump) w/ slam ball