Recommended Warm Up (15 Minutes):

400m Run

Spiderman Stretch

Couch Stretch

Calf/ Ankle Stretch

Upper Back Foam Roll

2 x 15 Air Squats


In a Team of 3, 25 Minute AMRAP:

300/250m Row

15 Wall Ball (20/14#)

3-5 Muscle Ups


*Waterfall the start.  Someone is always on the rower.  After you get done your 300/250m, complete 15 wall balls and 1 set of muscle ups.  Rest until it’s your turn on the rower again!


Scaling Options:

3-5 Muscle Ups or 7-10 Chest to Bar Pull Ups or 7-10 Pull Ups or 7-10 Banded Pull Ups



Skill Work