3 Sets, at a very Low Intensity:
15 Cal Light Row + 20 Air Squats 20 Sit-Ups 2 Sets at a Slightly Higher Intensity (but still very controlled):
10 Cal Row + 5 Wallball Front Squats

Rotate through the following stations twice:
:30s Active Spidermans 
:45s Banded Hamstring Distraction (each leg) Rotate through the following stations twice:
30 Sec Alt. Spidermans & Reach
45 Sec Banded Hamstring Distraction (each leg)

Into specific movement prep mobility & Specific Warm Up

Medicine Ball Squat Hold & Ankle Stretch: 30 Second Hold + 30 Seconds Each Side 

2 Rounds:
7 Wallballs, 10/7 Calorie Row

2 Rounds:
7 Wallballs, 10/7 Calorie Row

Same repetition scheme, but now let’s bring more intensity. Let’s move in the area of where we want to be pacing wise for the workout. Further building on the first 2 rounder, let’s continue to dial in our footwork and transitions.

1 Round:
19 Wallballs
19 Calorie Row
5 Wallballs

CONDITIONING                                                                                                            OPEN 19.1 AMRAP 15 minutes of: 19 wall-ball shots 19-cal. row

Rx’d: (Ages 16-54) Men throw 9kg. ball to 10-ft. target Women throw 6kg. ball to 9-ft. target Scaled: (Ages 16-54) Men throw 6kg. ball to 10-ft. target Women throw 4kg. ball to 9-ft. target