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4xs Row:
:10 Hard
:20 Easy
2xs:
10 Spiderman
8 Goblet Squat
10 Banded Press
12 Banded Good Morning
Prime 1x:
:20sec Hard Row
8 Wall Balls
:15sec Hard Row
6 Wall Balls
5 Rounds
Min 1: Max Cal Row
Min 2: Max Rep Wall Ball (20/14)
Min 3: Rest
Goal: 20/17 reps on the row and 20 reps on the wall ball
5 Rounds
Min 1: Max Cal Row
Min 2: Max Rep Wall Ball (14/10)
Min 3: Rest
Goal: 14/10 reps on the row and 15 reps on the wall ball
5 Rounds
Min 1: 200 meter Run
Min 2: Max Rep Wall Ball (20/14)
Min 3: Rest
Goal: Full 200 on the Run and 20 reps on the wall ball
5 Rounds:
Min 1: Max Jumping Air Squats
Min 2: Max Burpees
Min 3: Rest
3 Rounds for Quality
50 Double Under
3 Ring Pull Up
2 Muscle Up Transition
1 Ring Muscle Up
Notes: Complete complex on rings unbroken if possible. Rest as needed between rounds
3xs:
:20sec ea. Single Leg Glute Bridge Hold
Couch Stretch:
1-2min each
