A. Warm-Up 

3 Rounds of: 

250 Meter Row + 6 Cossack Squats + 6 Grass Pickers + 6 Walk-Outs 

B. Interval Training 

With a running clock

00:00-5:00 

40 Wall Ball Buy-In then AMRAP of: 

12 KBS 

12 Push-Ups 

Rest 5:00 

10:00-15:00 

30 Wall Ball Buy In then AMRAP of: 

10 Kettlebell Swings 

10 Push-Ups 

Rest 5:00 

20:00-25:00 

20 Wall Ball Buy In then AMRAP of: 

8 Kettlebell Swings 

8 Push-Ups 

*Compare results to August 24, 2019

Level 1

Buy In – 30/20/10; Kettlebell (25/15) Wall Ball (12-14/6-10); Incline Push-Ups

Level 2/Masters

Kettlebell (35/25); Wall Ball (14/10); Incline Push-ups if needed

Level 3

As Written

C. Group Foam Roll