SNOWBALL FIGHT

Team of 3 Rotation [9:00 CLOCK]
[0:00-2:15]
P1: 0:15 Med Ball Squats
P2: 0:15 Scap Retractions
P3: 0:15 Active Spiderman

 

[2:15-4:30]
P1: 0:15 Med Ball Push Press
P2: 0:15 Kip Swings
P3: 0:15 Active Samson

 

[4:30-6:45]
P1: 0:15 Med Ball Squat Hold
P2: 0:15 Strict Pull Ups
P3: 0:15 Downdog

“SNOWBALL FIGHT” TEAM OF 3

Teams of 3
For Time:

  • 400 Wall Balls ( 9/6)
  • 200 Chest to Bar Pull-ups
  • 5,000 Meter Row

    [40 Minute Time Cap]


    *Chipper Style- Must complete all reps of one movement before moving onto the next
    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

  • 0:15 Dead Hang from Pull-Up Bar
  • 0:30 Chest Opener (each side)