DATE – Monday:



3 minute ladder: (1/1, 2/2, 3/3…) of:

Ball slams & Burpees

(Not at an all out pace, this is a warm up… work on perfect movement over speed)



Roll out: Calves / Quads / Lats

Banded hip opener lunge


Spend 5-7 min working on WOD movements (Tech the kipping pull-up and C2B variations)



Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall balls (20/14lb)
15 Kettlebell swings (24/16kg)


*Sub strict band pull-ups instead of ring rows today.

**Newer athletes can choose to partner up at attack this WOD as a team. Alternate completing movements with your partner. Eg. Partner A does the pull-ups, B does the wall balls, A the KB swings, then B would complete the pull-ups at the start of the next round.