Fri Feb 13

Train
For Time (22 Min Cap):
40-30-20-10:
Wallball @ 20/14
Lateral Burpee Box Jump Overs @ 24/20

Move
22 Min AMRAP:
10 Wallballs
8 Burpees
6 Box Jumps

Warm-up
2 Sets:
1 Min Row @ RPE 5-6
30s Rig Hang
10/10 Banded Ext. Rotation
30s Mountain Climbers

Skill
Every 3 Min x 4 Sets:
25-50’ Handstand Walk
(or 3-5 Wall Walks)
3-5 Wall Walks
(or 1 Min Plank Shoulder Taps)
50’ Double KB Overhead Carry @ RPE 7-8

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Stimulus
Skill: lots of core and shoulder work here. You can complete this portion as an EMOM, ensuring you get a minimum of 15s of rest after each movement. If you are unable to hold KB or DB overhead for the walk, a plate will be a suitable substitution