- RX -
3 x AMRAP 3:
20 wall-ball shots (14/20 lb) (9/10 ft)
15 toes-to-bars
- Rest 2:00 between AMRAPs.

- INTERMEDIATE -
3 x AMRAP 3:
15 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bars
- Rest 2:00 between AMRAPs.

- BEGINNER -
3 x AMRAP 3:
10 wall-ball shots (10/14 lb) (8/9 ft)
10 hanging knee raises
- Rest 2:00 between AMRAPs.

2 rounds with a partner:
10 med-ball chest passes
10 med-ball squat + throws
10 med-ball sit-up tosses

Post-workout:
Accumulate:
50 GHD hip extensions
- Pause for :02 at top of each rep.

2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side