Warm Up:  200m Down and Backs 

2x 10
Ball Slam
:30 Wall Sit 

3 Rounds Building: 

• Single Leg RDL  5/5 

• BB or DB Good Morning x 7

• 15 Band Pull Apart x 10 

*Superset; Rest as needed between rounds 

2 rounds:  
5 min cap 

30 Unbroken WallBalls 20/14
30 Unbroken Kb Swing  53/35 
Max Cal Bike remainder of time 

Rest 3-4 minutes 

5 Min Cap 
20 Burpee or 20 cal ski
20 Unbroken DB Hang Power Clean 30/20 
Max cal row remainder of time 

• rest 3-4 minutes and go back to wall ball

• Score = cals