4 Wall Balls 30/20lbs 10/9′
6 Burpees
4 Wall Balls
100m Run
Feel: Cardio
Pace: Sustain
Target Score: 23 minutes
Firebreather Score: 17 minutes
Scaling:
Wall Balls – These should be unbroken forever at only 4 reps/set. 20 reps+ unbroken is the target
minimum for the Rx weights today, reduce as needed. If specific wall ball weights are limited, you
can drop a rep from each set.
Burpees – Can reduce to 4/round for very de-conditioned athletes
Run – If running is not possible due to injury, sub a 280/250m C2 bike or .3k air bike
5+ Rounds
5:00 Machine Flush
3:00 Mobility
Rotate through as many modalities as
you can, excluding running but not
walking. Pace should feel very very easy,
but elicit a nice sweat to aid in your
mobility routine. The goal with is to work
through 3-5 different areas of the body
during the 3:00 Mobility windreditows.
:00 Any Machine or Run
15 Pause Air Squats (pause at bottom for
:02)
15 Wall Ball Presses
15 Burpees
3:00 Wall-Facing Squat Hold
300m Run
15 Burpees
15 Wall Ball Thrusters (warm up weight)
300m Run