30’ Bear Crawl & Back

30’ duck walk

30’ inchworm

30’ walking lunge & back

10 KB deadlifts

8 KB Russian Swings

8 KB Goblet Squats

6 Am KB Swings

2 Wall Walks


4 Rounds For Time:

15 Handstand Push-Ups

50 Ft. KB Goblet Walking Lunge (55/35)

25 Am KB Swings (55/35)

100 Ft. Bear Crawl

35 Wall Balls (20/14)

Video courtesy of OPEX Fitness. Each round will feel like a mini-chipper.  That said, grind through the rounds.  There is no real sprint option.  This is one where you just bite down and keep going!

Scaling Options:

HSPUs -> Pike Push ups off a box -> pike push up off floor -> High kneeling DB shoulder press

KB weight -> 35/25 -> as needed

Med ball weight -> 14/10 -> as needed

Cool Down:

Banded Shoulder Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged


Saddle Pose with Med Ball – 2 Min

Video courtesy of Signum Fitness & Nutrition


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