For TOTAL Time (Including Rest)

2 Wall Walks
10 Back Squats
2 Wall Walks
8 Back Squats
2 Wall Walks
6 Back Squats
2 Wall Walks
4 Back Squats
2 Wall Walks
2 Back Squats

Rest 3 Min

2 Wall Walks
2 Back Squats
2 Wall Walks
4 Back Squats
2 Wall Walks
6 Back Squats
2 Wall Walks
8 Back Squats
2 Wall Walks
10 Back Squats

RX Men: 115# - 135#
RX Women: 75#

RX + Men: 155# +
RX + Women: 105# +

Score: Total Time

Goal: TBD when we test it.

PROGRAM A

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs +
RX + Women: 35# DBs +

(If you have heavier dumbbells and want to go for it - do it!)

Score: Total Time

PROGRAM C

For TOTAL Time (Including Rest)

2 Wall Walks
10 Sandbag Squats
2 Wall Walks
8 Sandbag Squats
2 Wall Walks
6 Sandbag Squats
2 Wall Walks
4 Sandbag Squats
2 Wall Walks
2 Sandbag Squats

Rest 3 Min

2 Wall Walks
2 Sandbag Squats
2 Wall Walks
4 Sandbag Squats
2 Wall Walks
6 Sandbag Squats
2 Wall Walks
8 Sandbag Squats
2 Wall Walks
10 Sandbag Squats

RX = Sandbag + Wall Walk Version

RX+ = Bag, Bar or Dumbbell + Handstand Walks

You can also do the BARBELL or DUMBELL Version and just sub 20 foot handstand walk in place of the wall walks each time.

OR

You can do the handstand walk and the sandbag option together!

NOTES:

If 20 Wall Walks will take you FOREVER - lower to 1 wall walk between squats!  Go on the heavier side for the squats!

Well this one is just mean right?

So the way it works is the back squat number goes down each time - with always 2 wall walks between sets.  We know 2 wall walks sounds doable but they really add up.  DO NOT hesitate to lower that to 1 each time for safety and to be able to keep moving.  Choose a weight for the squats that you will do each set unbroken but that is uncomfortable for you.  You may take squats from the ground or from a rack.  Up to you and what you have available.

For the wall walks you will start at the bottom of a push up with your feet against the wall.  You will press to the top of the push up and start walking your feet up the wall.  Keep your butt squeezed and belly tight.  REALLY avoid overextending.  Walk your feet up the wall and walk your hands closer to the wall.  Ideally you will get your chest all of the way to the wall at the top.  Then you will CONTROL the down by walking the hands back out and the feet back down.  Lower all of the way down to the BOTTOM of the push up before finishing or starting the next rep.  We would prefer 1 REALLY good wall walk over 2 sketchy ones!

If you aren't ready to do these on the wall yet - no problem!  You can sub pike ups with your feet on the box/bench or even inchworms.  Feel free to increase the reps on those to 3 or even 4.

For the back squats the bar will be on the back.  Make sure the chest is up and belly tight.  Feet are under the shoulders with the heels down.  Reach the butt back and down and drive the knees out.  Keep the chest lifted as you go down.  Get the butt lower than the knees at the bottom with no plopping or rounding of the back.  Drive through the heels and push the knees out/lift the chest  to come back up!  Stand all of the way up at the top and squeeze the cheeks!