WODScreen

WARM UP

AMRAP 5
20 Jumping Jacks
10 Reverse Lunges + Samson Stretch
5 Inchworm into Jump Squat

-into-

5-10 One Leg Romanian Deadlift with Reach

Workout Prep:

Back Rack Romanian Deadlift
– 8/8 Split Squat, Empty Bar
– 6/6 BSS, Empty Bar

Ramp up to workout weight in Sets of 5

—

Back Rack Bulgarian Split Squat

Every 3Min
15/15 @ Moderate to Light

Workout Prep:

Wall Balls
– 5 Medicine Ball Squats
– 2 x 5 Wall Balls, Focus on catching the ball high

—

2 x Machine
– 0:20 Easy
– 0:20 Moderate
– 0:20 Hard

RX / Intermediate / RX Master

FOR TIME
3 Rounds
50/35 Calorie on a Machine /600m Run
35 Wall Balls @ RX (9/6kg) Int(6/4kg)

(TC: 17min)

Frog Pumps
3 x 1:00 Max Reps, Rest 1-2:00