SHOT CLOCK & HIIT HARD

10.03.2022


CROSS


WARM-UP

Dynamic Warm-Up & WOD Prep


STRENGTH

Push Jerk

Build to Heavy Set of 10


WOD

"SHOT CLOCK" - 15' AMRAP:

2 C2B Pull-Ups

15 Wallballs

4 C2B Pull-Ups

15 Wallballs

6 C2B Pull-Ups

15 Wallballs

...

[Add 2 C2B Pull-Ups Each Round]


BODY CROSS


WARM-UP Dynamic Warm-Up & WOD Prep


WOD

"HIIT CLEAR"

8' EMOM x 3 Rounds:


1 - Lateral Box Jumps ('45)

2 - Mountain Climbers ('45)

3 - Slam Balls ('45)

4 - DB Lunges ('45)

5 - Long Jumps ('45)

6 - Row ('45)

7 - Goblet Squats ('45)

8 - Front Plank ('45)


"If you aren't going all the way, why go at all."


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