WARM-UP
2:00 Bike (Increase pace every :30)
Into…
2 ROUNDS
10 Bootstrappers
10 Alt Groiners
10 Scap Push-Ups
Into…
3 ROUNDS
10 Wall Ball Deadlifts
10 Wall Ball Front Squats
10 Wall Ball Strict Press
Into…
2:00 Bike (Increase pace every :30)
BENCHMARK WORKOUT
“BALL DROP”
AMRAP x 8 MINUTES
20/15 Cal Bike
21 WB Front Squats (20/14)|(14/10)
-Rest 1:00-
AMRAP x 3 MINUTES
Max Bottom of the Active Squat Hold w/ WB*
*Everytime you break 5 Push-Ups
-Rest 1:00-
AMRAP x 8 MINUTES
20/15 Cal Bike
21 WB Front Squats (20/14)|(14/10)
(Score is Rounds + Reps of the 8min Efforts)
Goal – Can you make it through the entire 3 min without breaking the Squat Hold?!