Warm Up
2 Minutes of Cardio or General Warm-up
-Into-
Mobility and Activation
Ankle Stretch X 30 Seconds per Side
Side Lunge Stretch Hold X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
PVC Pass Throughs X 30 Seconds
Cat Cow X 30 Seconds
Glute Bridge X 30 Seconds
Squat Hold Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Med Ball Thrusters X 10 Reps
Wall Balls X 5 Reps
Empty Back Squat X 15 Reps
Strength
Back Squat
Every 2:15 on the Minute X 3 Sets
5 Reps @ 75% 1RM
WOD
COMPETITIVE
75 Wall Balls (20/14)
*Every Break Add 10 Reps up to 150 Reps
PERFORMANCE
75 Wall Balls (14/10)
*Every Break Add 10 Reps up to 150 Reps
LIFESTYLE
50 Wall Balls
*Every Break Add 10 Reps up to 100 Reps