"BALL DON'T LIE"

  • 0:30 Row
  • 0:30 Push-Up to Down Dog
  • 0:30 Active Spiderman
  • 0:30 Row
  • 0:30 Inch Worms
  • 0:30 Row
  • 0:30 Squat Hold

PART 1: Deadlift:

  • Build to a Heavy Single

    *Score = Heaviest Load

     

PART 2: "Ball Don't Lie"

For Time [20 Minute Cap]:

  • 150 Wall Balls (9/6)

    Every 2 Minutes: 
  • 18/14 Calorie Row

    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

    • 1:00 Pigeon Pose (each side)

       

AFTER CLASS

Strict Weighted Pull-Ups:
3-4 Sets:

  • 6-12 Strict Weighted Pull-ups

    Rest 2 Minutes Between Sets