Saturday
Warm-up
Warm-up
1 ROUND
:30 Row (Arms and Back) + :30 Row (Half Stroke)
10 Bunny Hops + 10/10 Single Leg Hops
10/10 Wall Ball Halo
10 Wall Ball Push Press
:30 Row (Arms and Back) + :30 Row (Half Stroke)
10 Bunny Hops + 10/10 Single Leg Hops
10/10 Wall Ball Halo
10 Wall Ball Push Press
Into…
1 ROUND
:30 Row (Half Stroke) + :30 Row (Full Stroke)
30 Single Unders
10 Wall Ball Front Squat
10 Wall Ball Thruster
Workout
Metcon (1 Rounds for reps)
4 SETS
80 Double Unders
60/48 Cal Row
40 Wall Balls (20/14)|(14/10)
80 Double Unders
60/48 Cal Row
40 Wall Balls (20/14)|(14/10)
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
KG WB: (9/6)|(6/5)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 30 MINUTES
120 Double Unders
100/80 Cal Row
80 Wall Balls (20/14)|(14/10)
*P1 works while P2 rests. Split work as Needed.
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)
