Primarily Indoors
Warm-up
500m Row
Then
2 Rounds
-10 Low to High Kneeling MB Cross Chops (per side)
-20 Bandy Side Steps w/ Legs Completely Straight (per side)
-10 Banded Glute Bridges
Accessory
10:00 EMOM
1. 10 Barbell Glute Bridges with medball for back support
2. 10 Single Leg Deadlifts with wall support*
*5 Per leg
WOD
“Wallball Biathlon”
1000m Row
40 Wall Balls
750m Row
30 Wall Balls
500m Row
20 Wall Balls
250m Row
10 Wall Balls
-Each time you break up your Wall balls complete 8 burpees before returning to your set.
Level 2- 750-600-500-250 Row, 30-20-15-10 Reps
Level 1- 600-400-300-200 Row
20-15-10-5 Reps
ADV – 30|20lb Wall Ball
Extra Work – Conditioning
4 Rounds each for time of
Bike 1 Mile
Rest as needed between efforts