General Warm-up:

1000m Row/800m Run

Group Mobility

Strength:

1a. 3 X 5 Back Squat
1b. 3 X 15 Hip Extension
1c. 3 X 12 GHD Situp

“Death by…”

Wall Ball (20/14)
then
Burpees

With a continuously running clock perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, and so on, continuing to add 1 rep each minute until you cannot complete the required number of reps in the given minute.

***When finished with the wall balls rest the next minute, then move on to the burpees.

*** Score total rounds and reps in the last round completed.  Score each movement separately.

Muscle Ups in the new gym!