WARM UP
4 Wall Ball Push Press + 4 Wall Balls + 8 Up downs + 8 Ring Rows – 3x
Then,
Stretch
Then,
Warm-up movements
ADVANCED
WORKOUT
35 Wall Balls 20/14
25 Burpees
15 Pull-Ups
*4x; rest 2 min between rounds*
INTERMEDIATE
WORKOUT
35 Wall Balls 14/10
25 Burpees
15 Banded Pull-Ups
*4x; rest 2 min between rounds*
BEGINNER
WORKOUT
35 Wall Ball Extensions 14/10
25 Up Downs
15 Ring Rows
*4x; rest 2 min between rounds*