Proves that we all were flexible at some point in our lives. Right Dieter?
Spend 2 minutes in Z1, then
5 wall ball push-ups
10 med ball cleans
10 wall ball sit-ups
Front rack prep
A1. Front squat – 3×3 across; AHAP
A2. DB seated strict press – 3×8-12
*rest as needed between sets
20 min AMRAP
With a partner
50 wall balls (20/14#)
50 cals on the rower
50 squat cleans (95/65#)(75/55#)
25 cals on AB
All reps are split, except for the run. Only one partner working at a time and P1 cannot start until P2 is back from the run.
We do not go to our knees, we raise our hands either on a box or a lower bar on a rack. Knee push-ups require no core engagement. Make the adjustment.
Spend 5 minutes focused on recovery