50-35-20 reps, for time of:
Wall Ball, 20/14 lbs
Pull-up

Goal: Sub 10 min

This is a classic workout from years ago on .com. Definitely some higher volume work on the pull up so be aware of this going into the workout. Take the reps back if needed. A descending rep scheme should keep you moving but you will still want to go into this workout with a game plan on the rep scheme. Avoid long breaks between sets and try to keep a consistent pace. The goal time for this workout is sub 10min.

Accessory/Post Work:
Recovery Bike till the clock hits 20 min

Today’s accessory work will be an extension of the workout. This is intended to be additional “conditioning” but also a way for you to recover. Once you finish the for-time portion in today’s session get on a bike and work until the clock hits 20min. This is intended to be done at a very easy pace…roughly a 50% effort. You may start at an even easier pace but eventually, we want you working toward a steady, consistent and easy pace. This can be modified with a rower or even an easy walk as needed.

Then –
1x:
2min per side Couch Stretch
1min per side Banded Lat Stretch