Monday, March 4th, 2019


Amrap for 4 min of:

W/ medball

Knees to chest

Hammy curls

Russian twists

Coach led warm up

Lacrosse ball mobility


On a 12-minute clock:

1 minute of wallball sit-ups (20/14)

1 minute of bar muscle-ups (mod: banded,jumping,C2B pull-up or chin over+dip)

2 minutes of wallball sit-ups

2 minutes of bar muscle-ups

3 minutes of wallball sit-ups

3 minutes of bar muscle-ups

Post reps for each exercise completed to comments.


Extra credit

Bike 5k for time