Workout of the Day
AMRAP 20
20 wall balls (20/14)
20 Kettlebell swings (53/35)
20 burpees (no jump at top)
20 box jumps (24/20) *step down
This workout is designed to test your endurance with moderate volume of relatively simple movements. The key to this workout is minimizing your rest but not sprinting off the start line too fast. Try to keep the wallballs unbroken or in no more than 2 sets, KB swings unbroken, burpees in bigger sets, and box jumps – just keep moving as fast as you can. The objective of the no-jump burpee is to make sure you open your hip at the top of the movement and keeps us honest – while saving our calves a bit for the box jumps. It’s easy to go fast on burpees and short change the hip a little bit, so let’s see how fast we can be while executing the movement to perfection! Hang on guys, if you hit a wall, change your strategy up a bit and find a rep scheme that allows you keep moving at a steady pace. When you hit the last 2 min of the workout, don’t be afraid to leave it all on the floor and go for broke!
Scaling
Beginner
AMRAP 15
10 wallball (10/6)
10 KBS (24/15)
10 burpee
10 box jumps (15/12)
Movements:
Box Jump | Burpee | Kettlebell Swing | Run | Wall Ball Shot
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1 min pigeon/side
1 min Samson stretch/side
3x30s plank medball rollouts
Plank MB rollouts – similar to a barbell rollout, but now you are just pushing a medball away from and then back toward you. Have fun 
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