Movement Prep:

  • Banded Ankle Work

Warm-up: 3 Rounds of Tabata

  • Mt. Climbers
  • Hollow Body Hold
  • Russian KB Swings
  • Arch Hold
  • Goblet Squats

Workout:

5 Rounds starting every 6 Minutes

4 Minutes to complete...

  •  400m Row
  • 20 Weighted Sit-ups (16/10 KB)
  • Max Rep Wall-Balls (20/14 @ 10')

*Rest 2 Minutes Between Rounds

**Record total Wall-Balls