ALL BALL
- WARM UP
- WOD
-
Post-WOD
WARM UP
- 0:30 Alternating Side Lunges
- 0:30 Alternating Quad Stretch
- 0:30 Slow Air Squats
- 0:30 Active Samson
- 0:30 Active Spiderman
- 0:30 Squat Hold
PART 1: Front Squats
3 Rounds On the 2:00:
- 5 Front Squats
*Score = Sum Total Load
PART 2:
42-30-18:
- Wall Balls ( 9/6)
- Hand Release Push-Ups
- Calorie Row
Women's Calories: 30-24-12
COOLDOWN
MOBILITY
- 1:00 Chest Opener Stretch
ACCESSORY
10-9-8-7-6-5-4-3-2-1:
- Strict Ring Dips
- Weighted Sit Ups