26/01 – Bruce Wayne

WARM-UP

2:00 Machine

-into- 8:00 AMRAP:

• 2x50ft Shuttle Run
• 10 Alternating V-Ups
• 5 Wall Ball Squats
• 5 Wall Ball Push Press
• 5 Wall Balls

WORKOUT PREP

1 set:

• 1x50ft Shuttle Run
• 5 Wall Balls
• 5 V-Ups

“BRUCE WAYNE”

FIRE

For time (18min cap):

• 25 Shuttle Runs (15m down and back)
• 50 Wall Balls (20/14)
• 50 V-Ups
• 50 Wall Balls (20/14)
• 25 Shuttle Runs (15m down and back)

WATER

• 35 Wall Balls (20/14)
• 35 V-Ups
• 35 Wall Balls (20/14)

EARTH

• 15 Shuttle Runs (25m down and back)
• 30 Wall Ball Thrusters (light)
• 30 Sit Ups
• 30 Wall Ball Thrusters (light)
• 15 Shuttle Runs (25m down and back)

CORE WORK:

4 sets:

• 7 Alligator Rolls (each way)
• 20 Plank Kettlebell Pull Unders
• 30m Isolateral DB Farmers Carry (left)
• 30m Isolateral DB Farmers Carry (right).
• *Rest 2:00 between sets