1. Warm-up
Couch stretch – two minutes per side
T Spine smash/roll – two minutes
3×10 Light good mornings
2. Primer
2 Rounds
Row 12 calories
10 Wallballs
6 HSPU
3. Workout 17.4
16.4
13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
M 225 lb. / 20-lb. ball
F 155 lb. / 14-lb. ball
4. Cool Down
Post WOD Flush, 10 minutes on Bike or Rower at conversational pace.
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