Warm-up:
10 minutes
150m Row
5 Wall Balls (focus on breathing and cycling arms)
3 Step-ups (each side)
3 Devil’s Press (lightweight - focus on swing through legs)
+
Freedom (RX'd)
Teams of 2
250 Wallballs @ 20/14#
200/150 Calorie Row
100 Box Jumps @ 24/20”
50 Devil’s Press @ 50’s/35’s
Individual Option:
100 Wallballs @ 20/14#
100/75 Calorie Row
50 Box Jumps @ 24/20”
25 Devil’s Press @ 50’s/35’s
+
Accessory - 4 rounds:
10 Overhead Plate Situps
10 Side Star Plank Reach Throughs
:15-30 Hanging L-sit hold
30yd Offset Overhead Farmer Carry
30yd Offset Overhead Farmer Carry