GREAT BALLS OF FIRE & HIIT THE BEEP

04.11.2021

A) CROSS

WARM-UP Dynamic Warm-Up & WOD Prep

STRENGTH

Floor Press 4 x 10

WOD

"GREAT BALLS OF FIRE"

15' AMRAP:

10 Shuttle Runs

10 V-Ups

10 Push-Ups

On The Minute: 10 Wallballs

B) BODY CROSS

"HIIT THE BEEP"

8' EMOM x 3 Rounds:

1 - Box Dips ('45)

2 - Burpees x 11

3 - Front Plank ('45)

4 - Deadhang ('45)

5 - 200m Run

6 - Sit-Ups ('45)

7 - Air Squats x 25

8 - Box Jump Overs x 16

"When doing your risk analysis, how do you measure the risk of doing nothing?"