3 rounds for time of:

30 Wall Balls, 20/14 lbs

60 Double Unders

30 Toes-to-bars

60 Double Unders

With a workout like this there is nowhere to hide. These movements will jack your athlete’s heart rate if they don’t get their breathing under control and have planned rest. Use the clock as a pacer to see if they can keep Wall Balls and Toes to bar under 90 seconds each and Double Unders less than 45 seconds.

Ring Hamstring Curls 4×10

* Rest 2 mins between sets.

Rest 1:30-2 mins between sets.

Seated Dumbbell Shoulder Press 10-10-10-10

* Use the heaviest weight you can for each set. Rest 1:30 between sets.

Rest 1-1:30 min between sets.