ALL BALL & HIIT THE BEAT

09.11.2021

A) CROSS

WARM-UP Dynamic Warm-Up & WOD Prep

STRENGTH

Back Squat 4 x 4

All Sets @80% of 1 RM Back Squat

WOD

"ALL BALL"

For Time:

42 - 30 - 18

Wallballs

RU Twists

HR Push-Ups

Double Unders

B) BODY CROSS

"HIIT THE BEAT"

8' EMOM x 3 Rounds:

1 - Box Runner's Taps ('45)

2 - Push-Ups ('45)

3 - DB Front Squats x 20

4 - Wall Sit ('45)

5 - Ring Rows ('45)

6 - Row 14/12 Cal

7 - V-Ups x 22

8 - Shoulder Taps ('45)

"Pursue one great decisive aim with force and determination."