2024-02-03

• Overview: We've got a big conditioning piece here with total body Push and total body Pull movements. Not much room for rest and breathing will quickly become a factor because both movements spike our heart rate quickly if we lose control early on.
• Wallballs: 1 minute or less.
• Row: 1 minute or less.
• Score: Sum total of rounds plus reps.

• Athletes should try to reduce rest and transition time between movements.
• With big rest between each 9 minute interval we'll be mostly recovered by the time the second interval starts.
• Push hard during first AMRAP to get a feel for this pair of movements under high intensity, but not so hard that we won't have enough energy in the tank to work harder and beat our first score in the second AMRAP.

WALLBALLS

• Reduce Reps
• Reduce Loading
• Reduce Target height
• Single/Double Dumbbell Thrusters
• Empty Barbell Thrusters
• 25 Air Squats

CALORIE ROW

• Reduce Calories
• 1:00 Time Cap
• 18/12 Calorie Ski
• 21/15 Calorie Bike Erg
• 200m Run

1 Round:
8 Wallballs
11/8 Calorie Row