Warm-up
5 minutes row/ run
Then
10 Kneeling curl to Press L + R
10 slant board squats
100' Goblet carry
Prep: DB loading/ WB
Simple couplet. Run/ Row should be about 3-4 minutes leaving 1-2 minutes of wallballs or Thrusters. This SHOULD NOT be continuous reps haha. Decrease distance to accommodate this time frame as needed.
Load should challenge people but allow them to start with a bigger set 15-20 and then work on smaller sets 8-12. Increase weight/ height of wallballs as needed to ensure it's challenging
2 min rest should allow for a decent reset given it's only 3 rounds. Don't let people sleep on cardio...
