thursday

Warm-up

​EMOM x 8 MINUTES
MIN 1 - :45 Wall Ball Front Squats*
MIN 2 - :45 Bike**

*2nd round: Change to Wall Ball Push Press to Target, 3rd & 4th round: Change to Wall Ball
**1st round: EZ→ 2nd round: Mod → 3rd & 4th round: Hard

Metcon

​EVERY 3:00 x 18 MINUTES...
30 Wall Balls (20/14)|(14/10)
15/12 Cal Bike
MAX Double Unders in Time Remaining*

*No Additional Rest b/t Sets

(Score is Reps)

Finisher

​3 SETS FOR QUALITY
1:30 Wall-Sit
:30 Perfect Hollow Rocks

-Rest 1:00 b/t Sets-

(No Measure)