30 Mins
For 3 Times
(Comp/Fitness)
6 minute cap
30-20-10
Wallballs 14/20
Sit Ups
~ 6 minute rest
6 minute cap
30-20-10
Pistols
Cal Row (21-15-9 for women)
~ 6 minute rest
6 minute cap
30-20-10
Box Jump 20”/24”
3-2-1
Rope Climb
(Bootcamp)
6 minute cap
20-15-10
Wallballs @ manageable weight
Sit Ups
~ 6 minute rest
6 minute cap
20-14-10
Box Pistols
Cal Row
~ 6 minute rest
6 minute cap
20-15-10
Box Steps 20”
Ring Rows