24 JUNE 2020


Evolution A:

“Trial by Fire!”

On a 3:00 Clock,
3 Wallball Shots (20lb. / 14lb.)
3 Burpees
6 Wallball Shots
6 Burpees
9 Wallball Shots
9 Burpees
Continue this progression as long as possible

Rest as needed then,

Evolution B:

Threshold Mashup Training!

Complete 1:00 of Maximum Effort At The Following Stations:

Box Jump or Step-up (20′ men and women)
Rest 1:00
Kettlebell Swing (53lb. / 25lb.)
Rest 1:00
Toes to Bar

Determine either 40, 50, or 60% of your maximum threshold then,

On a 9:00 Minute Clock (3 Rounds Each Station)

Minute One: Box Jump (TBD Threshold)
Minute Two: Kettlebell Swing (TBD Threshold)
Minute Three: Toes to Bar (TBD Threshold)

Note: Today is a fun “chose your own adventure” session. If you plan on using 50 to 60% threshold in the Mash-up, bring your “A-game” to HQ today, you’re going to need it! Our 4PM Zoom classroom is located here: Our Zoom classroom is located here: https://zoom.us/j/93975180605

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Joe is a Warrior!



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