Warm Up:

  • Round 1: 1:00 Row (:40 sec Easy then :20 sec Hard) / KB Windmills
  • Round 2: 1:00 Row (:40 sec Easy then :20 sec Hard) / Push Up to Down Dog

Warm Up Pull Ups and Wall Balls

Workout: 

3 Rounds...

  • 2 Min AMmAP (m = meters)
  • 1 Min Max Rep Pull Up (scale up to chest to bar)
  • 3 Min Rest
  • 2 Min AMmAP
  • 1 Min Max Rep Wall Ball (20/14 to 10')
  • 3 Min Rest

*If doing with a partner, have 1st person start at 3,2,1..go and partner 2 will begin the workout at the 3 min mark. Work off of a large clock. Do not program times into the monitor. Total running clock time is 36 minutes. 

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