Warm Up
2 Minutes of Cardio or General Warm-up
-Into-
Mobility and Activation
30 Sec Arm Circles
30 Sec Shoulder Dislocates With a PVC Pipe or Resistance Band
30 Sec Leg Swings per Side
30 Sec Air Squats
30 Sec Alternating Lunges
30 Sec Glute Bridges
30 Sec Inch Worms
Movement Prep
10 Air Squats
8 Wall Balls
60 Sec Rowing Gradually Increasing Intensity
5 Devil Press per Side
200M Run or 100 Single Unders
WOD
EMOM ~ 30 Minutes
COMPETITIVE
Minute 1: 15 Wall Ball (20/14)
Minute 2: 15/12 Calorie Row
Minute 3: 10 Singe Arm Devil Press (53/35)
Minute 4: 200M Run or 200 Single Unders
Minute 5: Rest
PERFORMANCE
Minute 1: 15 Wall Ball (14/10)
Minute 2: 12/10 Calorie Row
Minute 3: 10 Singe Arm Devil Press (35/25)
Minute 4: 200M Run or 200 Single Unders
Minute 5: Rest
LIFESTYLE
Minute 1: 15 Wall Ball Squats
Minute 2: 10/8 Calorie Row
Minute 3: 10 Singe Arm Devil Press
Minute 4: 200M Run or 200 Jumps (Scale Reps or Distance as Needed)
Minute 5: Rest
Stimulus: This Is a Cardio Workout, There Shouldn’t Be More Than 10-20 Seconds Rest Going Into Each Round. Adjust Accordingly.