A) 3 Rounds:
20 seconds Sprint Row
B) Every minute x 4 rounds:
12 Air Squats
6 Wall Balls, 14#/12#
3 Box Jumps, 20”
Wall Ball, 20#/14#
Burpee Box Jump, 24″/20″
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Wall Balls/Double-Unders: you should be able to complete the first set of wall balls in 4 sets or less, the 2nd set of wall balls in 3 sets or less, the 3rd set of wall balls in 2 sets or less, and the fourth set of wall balls in 1 set. If double-unders need scaling, scale to 2x the repetitions for singles
Bench Press: the repetitions on the bench should be a load that you do not need to break up any of the sets in more than 3 sets.