1. Movement Prep/Activation
2:00 Machine
-into
8:00 AMRAP
10 Roll and Reach
10 Cossack Squats
5 Kip Swings
3 inch worms
5 Front Squat (empty bar – build in weight)
2. Workout Prep
2 sets:
5 Wall Balls
3 Pull Ups
1 Wall Walk
Freedom (RX’d)
2 sets:
3 Rounds
15 Wall Balls (20/14)
9 Pull Ups
3 Wall Walks
-rest 3:00 between sets
Fitness
2 sets:
3 Rounds
12 Wall Balls (20/14)
6 Pull Ups
2 Wall Walks
-rest 3:00 between sets
Scaled
2 sets:
3 Rounds
12 Wall Balls (Light)
9 Ring Row
3 Inch worm W/ push up
-rest 3:00 between sets
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
2x 10 Reverse Leg Raises
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Do a set every 2 Min (building in load)
Start no LESS than 70%