B WARMUP: BODYWORK
- Barbell curls
(10 reps or less)

- Push ups
(elevate feet if you can do more than 10)

Ring Rows
(elevate feet if you can)

WORKOUT WARMUP:
Set up your station and do 10 reps of each movement.

WORKOUT:
Two rounds of:

- 14 Wall balls
20/14lb

- 12 Russian twists
20/14 WB

- 10 Reverse (step back) lunges
(weighted, 20/14 lb WB)

- 8 Ring dips
scale to bar dips or box dips

(Rest one-min, then repeat)

Two rounds of:
- 14 Wall balls
20/14lb

- 12 Russian twists
20/14 WB

- 10 Reverse (step back) lunges
(weighted, 20/14 lb WB)

- 8 Ring dips
scale to bar dips or box dips

(Rest one-min, then repeat)

Two rounds of:
- 14 Wall balls
20/14lb

- 12 Russian twists
20/14 WB

- 10 Reverse (step back) lunges
(weighted, 20/14 lb WB)

- 8 Ring dips
scale to bar dips or box dips

You will be completing a total of six rounds, with one-min rest after the first two rounds.