PERFORMANCE:

A. Skill EMOM X 16 Min:

  1. MU
  2. Pistol
  3.  HS Walk 
  4. Rope Climb
+
B. “Ballin” 
For Time:
25 Deadlift @ 185/135# 
50 Wallball @ 20/14#
75/50 Cal Bike
25 Deadlift @ 185/35#
50 Wallball @ 20/14#
75/50 Cal Row


FITNESS
A. 'Ballin''
For Time;
25 Deadlift @ 135/95#
50 Wallball @ 14/10#
75/50 Cal Bike

25 Deadlift @ 135/95#
50 Wallball @ 14/10#
75/50 Cal Row

+

B.Midline:

4 rounds:
Windshield Wiper x 10 each side
Around the world x 10 each side
Hip extension x 10 heels to ceiling W small movement
(Can put hands under butt as scale)
30 sec between rounds

 

 




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