Fundamentals:

1) 2 Rounds NFT of:

  • Wall Balls x 10
  • Walking Lunges x 5 (each leg)
  • MB Slam x 10

2) 7 min AMRAP of:

  • 10 Wall Balls
  • 10 Ab Mat Sit Ups

2 min Rest

2) 7 min AMRAP of:

  • 20 yd Bear Crawl
  • 20 Walking Lunges

2 min Rest

3) 7 min AMRAP of:

  • 10 Med Ball Slams
  • 200m Run

Fitness:

1) 15:00 to Find 2RM Front Squat

2) Complete “Annie”

  • 50-40-30-20-10 of:
  • Double Unders (Burpees if don’t have Double Unders)
  • Sit Ups

Athletes:

See Board at Gym