220327

Workout of the day

2022 Individual Quarterfinal Workout 3
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For time or as many reps completed in 25-minutes of:
8-16-24-36-24-16-8 wall-ball shots, 10ft target
4-8-12-16-12-8-4 shuttle runs, 25ft out and back per rep
1-2-3-4-3-2-1 rope climb, 15ft ascent

W: 14lb ball
​M: 20lb ball

Workout at home

20-minutes of:
8 backpack thrusters
4 shuttle runs
8 inverted burpees, scale to a turkish get-up to a plank hold if the candle stick and handstand are skills not developed yet.

Post scores and scales to comments.