WARM-UP -
Crossover Symmetry or
Banded 7’s Warm Up + Hip
Halo
-into-
8:00 AMRAP
5 Dynamic Air Squats
5 Wall Ball Thrusters
10 Hollow Rocks
10 Step Ups
4 Up Downs
WORKOUT PREP -
2 sets:
5 Wall Balls
2 Burpee Box Jump Overs
(build-in height)
WORKOUT - Coconut Mall
Freedom (RX’d)
10 Wall Balls (20/14)
5 Burpee Box Jump Overs
(24/20)
-rest 1:00-
20 Wall Balls (20/14)
10 Burpee Box Jump Overs
(24/20)
-rest 1:30-
30 Wall Balls (20/14)
15 Burpee Box Jump Overs
(24/20)
-rest 2:00-
40 Wall Balls (20/14)
20 Burpee Box Jump Overs
(24/20)
-rest 2:30-
50 Wall Balls (20/14)
25 Burpee Box Jump Overs
(24/20)
(KG conv: 9/6 WB)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 8 Bretzel
1 Minute Couch Stretch
20x Shoo the Cat