Warm-Up | Performance & Fitness
Three sets of:
60 Seconds Bike, Row, or Jog
100-foot Single Arm Overhead Carry (each arm)
30-45 second *Hold*
*Set 1 – Push-Up Plank
*Set 2 – Back to Wall Handstand
*Set 3 – Nose to Wall Handstand
Followed by…
Two Sets of:
10 x Ring Rows
10 x Hollow Rocks
10 x Supine Overhead Plate Lifts
Then…
Complete as many reps as possible in 60 seconds, followed by 60 seconds of rest, until you complete a total of:
80 Wall Ball Shots (20/14 lbs)
40 Burpee Box Jump-Overs (24″/20″)
20 Wall Walks
16:31
WB 33+33+14+
Bbjo 6+13+16+5+
Ww 4+6+7+3
18:19
wb 30/30/20+4bbjo
bbjo 24″ 12+12+!2
ww 6/6/6/2
18:53 Rx
A. Did EMOM of
8 WB
4 BBJO
2 wall walks
Finished each round in 50 – 53 sec.
18:53
My lats are 🔥
19:30 16lbs ball couldn’t find the 20lbs
19 mins total time
80 Wall Ball Shots, 20/14 lbs

40 Assault Bike Calories 

20 Wall Walks
10 DB Devil’s Press, 40 lb DBs
16:50