Tuesday 23 April 2024

Warm-up

AMRAP 7

10s Squat hold

5 Air squat

5 Jumping squats

5 Walkers

10 Lateral box step overs

Workout (QF 24.2)

3 rounds for time of:

50 wall-ball shots
50 lateral burpee box jump-overs

Time cap: 20 minutes

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box 
♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box