Warm-Up
A) 3 Rounds of:
1min Row
12 Wall Balls
6 Push-Ups
B) 3 Rounds:
12 Ball Slams
12 Dumbbell Snatches
12 Knee Raises
12 Lunges
Workout
“Sometimes we do it alone, sometimes we do it together”
For Time:
Alternating complete 12 Rounds:
12 Wall Balls, 20#/14#
12 Cal Row
(6 Rounds each athlete)
6 Rounds:
12 Dumbbell Deadlifts, 50#/35#
6 Dumbbell Front Squats, 50#/35#
(3 Rounds each athlete)
AX: 35#/25#
RX: As is
RX+: 65#/50#
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+: competitive athletes that want a little more dose of the good stuff.
Wall Ball: Should be completed in unbroken sets.
Dumbbell Deadlifts/Dumbbell Front Squats: should be completed in unbroken sets.