General Warm-Up
Three rounds:
Russian Step-Ups x 10 reps per leg
Tempo Push-Ups to Box x 5 reps @ 31X0
L-Seated Banded Row x 10 reps @ 21X0
Pronated Grip Bar Hang x 30 seconds
A.
Three sets:
Russian Step-Up x 8 reps per side @ 31X1
Rest 15 seconds
Renegade Row x 8 reps
Rest 2 minutes
B.
For time:
25 Wall Ball Shots
600 Meter Run
25 Wall Ball Shots
Goal Time: <9 min
Time Cap: 12 min