Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
150m partner jog
20 single unders (w/ partner – same time)
5 elbow to floor stretch (each side)
3 cossack squats (each side)
10 wall angels
**2. Workout Prep**
Allow athletes a few minutes to practice synching up their reps while rotating through each station. Remind them to practice the importance of transition especially in this workout.
Workout -= Metcon (AMRAP – Rounds)
Partner Workout
4 Sets:
AMRAP 4 Minutes
10 Synchro Burpees
30 Synchro Air Squats
50 Double Unders (each, at the same time)
Max Wall Balls (20/14) (Split)
-Rest 2 Minutes between sets-
Individual Option
4 Sets:
AMRAP 4 Minutes
10 Burpees
30 Air Squats
50 Double Unders
Max Wall Balls (20/14)
-Rest 2 Minutes between sets-
TARGET SCORE
Target number of Wall Balls each set: 30+
Minimum number of Wall Balls before scaling: 10
Accessory – Warm-up (No Measure)
3 rounds
20 strict abmat situps (no arms)
15 Russian Twists (each side)
10 Pallof Presses (each side)
5 Barbells Rollouts