Sunday
Warm-up
Warm-up
FOR QUALITY (10:00 Cap)
12/10 Cal Row (EZ effort)
10 Narrow Stance Squats
10 Sumo Stance Squats
12/10 Cal Row (EZ-Mod effort)
10 Wall Ball Front Squats
10 Wall Ball Push Press
12/10 Cal Row (Mod effort)
10 Wall Ball Thrusters
10 Wall Balls
12/10 Cal Row (EZ effort)
10 Narrow Stance Squats
10 Sumo Stance Squats
12/10 Cal Row (EZ-Mod effort)
10 Wall Ball Front Squats
10 Wall Ball Push Press
12/10 Cal Row (Mod effort)
10 Wall Ball Thrusters
10 Wall Balls
Workout
“STRAIGHT 100.” (Time)
FOR TIME
25 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25 Cal Row
25 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25 Cal Row
-20:00 Time Cap-
Cool Down
Warm-up
FOR RECOVERY*
5:00 Nasal Breathing Only Bike, Row, or Walk (EZ)
5:00 Nasal Breathing Only Bike, Row, or Walk (EZ)
*Perform soon after finishing Straight 100.
(No Measure)
