Partner Front Rack Lying Stretch- 90secs each
50′ Alternating Lunge + PVC Pass Thru
50′ Alternating High Kicks
15 Slow and Controlled Front Squats
EMOM-EVERY 3MINS FOR 15MINS
1st- Max Reps Unbroken @ 67%
2nd- Max @ 72%
4th- Max @82%
5th- Max @ 87%
*Just like last week go for as many smooth, good technique reps as possible….Sets should not take longer than 1min.
-10 Wall Balls (20/14)(+30/20)
-You will hit the same exact amount of work you hit in part 1 but for time and in one big chunk set.
(Example: If you complete 6 rounds and 4 wall balls on part 1 then part 2 you are going to do 64 wall balls and a 600m run for time.)
*You should be aiming for a wall ball that you can go unbroken with on the Amrap and not have to take rest breaks…MOVE QUICKLY!