Warm Up
500 Meter Row/ 400 Meter Run
into..
Two Rounds:
10 Wall Ball Kang Squats
10 Wall Ball Bear Hug Lunges
10 Wall Ball Shots
A.
In teams of two, with only one partner working at a time, complete 3 rounds each for time of:
50 Wall Ball Shots (20/14 lbs)
B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work
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