WARM UP

1 set
3:00 Assault Bike, Ski Erg, Bike Erg
10 scorpion stretch (slow)
10 table tops (slow)

1 set
5 slow wall squats
5 hand release push-ups
5 single-arm ring rows / arm

1 set
5 PVC front squats
5 diamond push-ups
1-5 strict chin-ups or supine ring rows

1 set
5 PVC overhead squats
5 archer push-ups / side
1-5 strict chin-ups C2B or inverted ring rows

SKILLS & SPECIFIC WARM UP
Wall Ball Clean

EMOM 10
20 Russian Twist
5 DB Windmill x side

3 Rounds Not For Time

6 Wall Ball #9/6
10/8 Cal Assault Bike

CONDITIONING
“DODGEBALL”

27-21-15-12-9-6-3
Wall Ball #9/6
Cal Assault Bike*

*subWall

35-28-24-20-16-12-8
Cal Bike Erg