GREAT BALLS OF FIRE

WARM UP 

2 Rounds:

  • 1:00 Easy Ergo
  • 0:30 Hollow Hold
  • 0:30 Hollow Rocks
  • 0:30 Active Samson
  • 0:30 Active Spiderman
  • 0:30 Push Up to Downdog
  • 0:30 Rocking Adductor Stretch (0:15 each side)
  • 0:30 Slow Air Squats
  • 0:30 Quad Stretch

 

MOBILITY

  • 1:00 Rig/Rack/Pole Assisted Squat

PART 1:
EMOM8:
Unbroken Strict Ring Dips

*Score = Total Reps


PART 2:
AMRAP 15:

  • Calorie Ergo

    On the Minute [Starting at 0:00]:
  • 10 Wall Balls (9/6)

    *Score = Total Ergo Calories.

COOLDOWN 

MOBILITY

  • 1:00 Seated Quad Stretch (L/R)

 

ACCESSORY

3 Rounds

  • 10 Med ball Sit-Ups
  • 1:00 Side Plank (each side)
  • 1:00 Single Dumbbell/Kettlebell Overhead Hold