Workout of the Day

15 rounds of 30 seconds at each station
push ups
wall ball shots
rest

Spend some time before the workout starts going over scaling options for push ups to find the best option for you. Working from your knees or on a box are great choices but make sure to always check in to see if you’re ready to move to a more difficult option. Choose a wall ball you are comfortable with so that you can work through a good portion of each 30 second work period.

standard: 16/12 lb.
rx and sport: 20/14 lb.

STRENGTH

4-5 rounds not for time
3 deadlifts
7-10 weighted side step ups L
7-10 weighted side step ups R
3 deadlifts (building)
rest 2+ minutes between rounds

Upper body accessory
3-5 rounds not for time
5-5-4-4-3-3-2-2-1-1
ring rows “2 ways”
immediately into 20 gorilla rows
rest 2+ minutes between rounds