Friday

Warm-up
Warm-up
200m Run

2-3 ROUNDS
4 Wall Ball Lungster*
8 Wall Ball Push Press
6/6 SA Ring Rows

200m Run

*Athletes: Lungster with the Wall Ball held in the Front Rack is Lunge + Lunge + Front Squat

Workout
OVERDRAFT
4 ROUNDS FOR TIME
400m Run
20 Wall Balls (20/14)|(14/10)
2 Rope Climbs
10 DB Lunge (R) + Lunge (L) + Front Squat (50/35)|(35/20)

(Score is Time)

KG DB: (22.5/15)|(15/10)

Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Legs + Upper Back
3:00 Olympic Wall Squat

(No Measure)