WARM UP
200m run + 4 Wall Ball Push Press + 4 Wall Balls + 8 Up downs + 8 Ring Rows – 3x
Then,
Stretch
Then,
Warm-up movements (3×5)
ADVANCED
WORKOUT
With a partner, complete:
Box Jumps 24/20
Wall Balls 20/14
Pull-Ups
400 meter Run
Then,
50 Burpees
*One person working at a time; split reps as desired; run together*
INTERMEDIATE
WORKOUT
With a partner, complete:
Box Jumps 20/14
Wall Balls 14/10
Banded Pull-Ups
400 meter Run
Then,
50 Burpees
*One person working at a time; split reps as desired; run together*
BEGINNER
WORKOUT
With a partner, complete:
Box Step-Ups 20/14
Wall Ball Extensions 14/10
Ring Rows
400 meter Run
Then,
50 Up Downs
*One person working at a time; split reps as desired; run together*