A. GENERAL (12:00)
Triple Tabata Warm up
Station 1
- Calories on a Machine, Slowly increasing intensity

Station 2, Alternate between
- Plate in & Outs
- Air Squats

Station 3, Alternate Between
- Medicine Ball Chest Passes Against Wall
- Medicine Ball Jump Squats

B.SPECIFIC (2:00)
Wall Balls
- 2 x 5 Wall Balls

150 Wall Balls @ 20/14lbs
300/240 Calorie on a Machine*

Score: Time
Time Cap: 35:00
Kilograms 9/6, Beg: 5/4, Int: 7/5

Scaling Options
Beginner
100 Wall balls @ 12/8 lbs
200/160 Calorie on a Machine

Intermediate
150 Wall balls @ 16/12lbs
300/240 Calorie on a Machine

Broken up as desired:
300 Wall balls @ 20/14 lbs
300* Calorie on a Machine

Both Partners working at a time.

Score: Time
Time Cap: 30:00
Kilograms 9/6, Beg: 5/4, Int: 7/5

Scaling Options
Beginner
200 Wall balls @ 12/8 lbs
200/160 Calorie on a Machine

Intermediate
300 Wall balls @ 16/12lbs
300/240 Calorie on a Machine

4 Sets of
50’ Death March, Moderate to heavy
50’ Inchworm Walk

Goal: Post Chain & Core Accessory