2 Sets, For Quality
30 seconds @ Each Station 10-15 sec Rotation
– Row
– World’s Greatest Stretch
– Inchworm Push-Ups
– Alternating Goblet Cossack Squats
– Jump Rope

“Bison’s Blast”
For Time:
Every 15:00 x 2 Sets
36-24-12
Calorie Row*
Wall Balls
72-48-24 Double Unders
*Female Row Calories 27/18/9
Wallball: 20/14lb, 9/6kg
to clarify-The first 15 minutes you will do
36 cals
36 wall balls
72 Doubles
24 cals
24 Wall balls
48 doubles
12 cals
12 wall balls
24 doubles
The remainder of the 15 minutes will be rest, then you will repeat that

Level 2:
For Time:
Every 15:00 x 2 Sets
30-20-10
Calorie Row*
Wall Balls
60-40-20 Double Unders
*Female Row Calorie 24-16-8
Wallball: 20/14lb, 9/6kg

Level 1
For Time:
Every 15:00 x 2 Sets
24-16-8
Calorie Row*
Wall Balls
72-48-24 Singles
*Female Row Calorie 18-12-6
Wallball: 14/10lb, 6/4kg

Goal: 8:00-10:00 / set

Score: Total Working Time

RPE: 9/10

Stimulus: Leg Stamina and Muscular Endurance

Primary Objective: Row Paces

Secondary Objective: Big Wall Ball Sets

Here we are looking to push the first round hard enough where we question our ability to repeat that level of intensity/time on the second set. I want you to play with the fire a bit here. The only place to recover our breathing here today should be on the double unders as we are prioritizing intensity on the rower and wall ball here. Look to complete each set of wall balls in 3 sets or less