Warm Up: 3 Rounds

• 200m Jog 

• 50yd Single Arm Oh Carry 

• 3/3 Lunge w/ Lateral Flexion

3x 

• 6-8 Double KB Squat or Heavy Goblet Squat (4211)

• 8/8 Land mine Rotation/ Side Med Ball Throw/ Weighted R-Twist 

• :20-:30 L-Hang

Ready (4211) as
4: Eccentric or Down Phase
2: Pause at bottom
1: Concentric or Up Phase
1: Pause at top or in between reps

EVERY 2:30 FOR 5 SETS

• 15/10 CAL. row

• 15 ring rows

• Max wall balls in remaining time

*Rest 1 min between sets

Score = total wallballs

Core Finisher 2-3 Sets: 

• 10 GHD or Elevated Sit Up

• 20 Flutter 

• 30 Weighted or Ring Plank