Warm up

Row 500m/Run 800m, 100 single unders, 50 Double unders, if you don’t have double unders yet keep practicing 😉

Stretch and band mobility.

3 Sets no time: 15 Air squats

WOD

Front Squat 3-3-3-3-3

Rest 5 minutes

5 Rounds for time of:

• 15 Wall ball shots 7kg/9kg
• 15 Ab-mat Sit ups

Optional Finisher- 200m Farmers walk for the time-16/24kg

Check out this video to refresh your memory on the Wall Ball technique and range of movements.