BISCAYNE BAY

WARM-UP

3 min Run

-into- 6 min AMRAP:

• :30 Jump Rope
• 3 Wall Ball Squats
• 3 Wall Ball Push Press
• 3 Wall Balls
• 5 Bench Press (empty bar- Build across sets)

STRENGTH

Heavy Single Bench Press (12:00)

WORKOUT PREP

1 set:

• 200m Run
• 3 Wall Balls (at each weight)

“BISCAYNE BAY”

FIRE

For time (min cap):

• 400m Run
• 100 Wall Balls (20/14)
• 400m Run

WATER

• 80 Wall Balls OR lighter ball

EARTH

• 300m Run
• Own weight