- RX -
3 x AMRAP 6:
Run 800 m
Max wall-ball shots (14/20 lb) (9/10 ft) in remaining time.
- Rest 1:00 between AMRAPs.

- INTERMEDIATE -
Same as RX'd

- BEGINNER -
Every 5:00 for 3 rounds:
Run 600 m
Max wall-ball shots (10/14 lb) (9/10 ft) in remaining time.
- Rest 2:00 between rounds.

1 set:
10 leg swings/direction
20 alternating shoo the turtles
10 Samson stretch lunge steps
:20 bottom-of-squat hold
 

Pre-workout:
3 sets:
10 lateral banded monster walks/direction
10 banded good mornings

1 set:
1:30 couch stretch/leg

Every 6:00 for 3 rounds:
Run 800 m
Max DB thrusters (15/25 lb) remaining time.
- Rest 1:00 between rounds.
- Use one DB.