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."

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