Warm Up
2 min row
30 sec each
- Active Spidermans
- Wall Ball Deadlifts
- Push-up to Down Dog
- Wall Ball Squat Clean
- Inchworm to Push-up
- Wall Ball Push Press
Partner Wall Ball Twist – 1 min
Mobility
- Pigeon Pose + Lat Reach: 1 Minute Each Side
- Child Pose on Kettlebell: 1min
WOd – ” BFF” – For Reps
Teams of 2
AMRAP 20:
50 Wallballs (20/14)
40 Kettlebell Swings (20/16)
30/24 Calorie Row
20 Dead lifts (100/70)
Scaled
50 Wallballs (14/12)
40 Russian Swings (20/16)
30/24 Calorie Row
20 Dead lifts (70/50)
Fitness
50 Wall Balls (14/12) not to target or depth
40 Russian Swings (16/12) or lighter
30/24 Calorie Row
20 Dead lifts (reduced weight)