Week 1-20-25
Monday
For time
10 Wall ball 20#/14#
10 burpee box-jump on and over 24″/20″
20 Wall ball
10 burpee box-jump on and over 24″/20″
30 wall ball
10 burpee box-jump on and over 24″/20″
40 Wall ball
10 burpee box-jump on and over 24″/20″
50 wall ball
10 burpee box-jump on and over 24″/20″
*20 minute time cap
Essentials
Minutes 00:00-10:00
9 rounds
3 Clean and jerks w/ bar or DB’s
3 burpees
minutes 10:00-20:00
9 rounds
25 jump rope
8 box-step and over
minutes 20:00-30:00
9 rounds
7 DB thrusters
7 knee-ups/ toes to bar
*9 minute time cap for all pieces