Movement Specific Warmup:

Line Drills:
Samson Stretch
Spider-Man Stretch
Inch Worms
Over Unders (down and back)
Air Squats
Karaoke (down and back)
Burpee Broad Jump

1 Minute Easy Pace Row
45 Seconds Moderate Pace
30 Seconds Fast Pace

Rig Warmup:
10 scap pulldowns
5 slow and controlled kips
5 small kips
5 big kips
5 pull-ups

Wallball Warmup:
5 WB Front Squat
5 WB Push Press
5 WB Thrusters
5 WB

Teams of Two

20 Minute AMRAP “Cindy”

5 Pull-ups
10 Pushups
15 Air Squats

*partners alternate each movement.

-5 Minute Rest-

"Heavy" 19.1

20 Minute AMRAP

19 Wallballs (20/14lbs)
19/15 Calorie Row

*partners alternate rounds.

*partner not working will hold a pair of Dumbells (50/35lbs) in farmers carry postion.