13/02 – Godiva

WARM-UP

3min Machine

-into- 3 sets:

• :30 Jump Rope
• 5 Wall Ball Squats
• 5 Wall Ball Push Press
• 5 Wall Balls
• 5 Deadlifts (empty bar- build across sets)

STRENGTH

5 sets x 2 Deadlifts @85% of Heavy Single (Week 1)

• Complete a set on the 2 minutes

WORKOUT PREP

1 set:

• 5/4 Calorie Air Bike
• 4 Wall Balls
• 10 Double Unders

“GODIVA”

FIRE

In teams of 2 (5 sets each):

• 10/8 Calorie Air Bike
• 20 Wall Balls (20/14)
• 50 Double Unders
• Rest 1:1
• 22min cap

WATER

• 15 Wall Balls (20/14)
• 40 Double Unders

EARTH

• 8/7 Calorie Air Bike
• 15 Wall Ball Thrusters (light)
• 50 Single Unders