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Warm Up –
Coach’s Choice

Skill/Strength –
3 Rounds:
10 Rear Delt Flys
10 Scapular Push ups (banded if needed)
1:00 Hollow Hold

MetCon –
“Ménage à Wall Ball 2.0”

With a team of 3, continue up the sequence for as many rounds as possible in 25:00:
6 Wall Balls (2 per person)
200m Run
5 Burpees (5 per person, complete together)
12 Wall Balls (4 per person)
6 Burpees (6 per person, complete together)
18 Wall Balls (6 per person)
200m Run
7 Burpees (7 per person, complete together)
And so on, adding 2 wall balls per person and 1 burpee per round…

*Partners must split wall ball reps one at a time and must perform burpees together. You may not begin the next exercise until all partners have finished their reps/returned from the run.  

Cool Down –
Choose your own adventure