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Complete as many rounds and reps as possible in 14 minutes of:
7 chest to bar pull ups
50 wall-ball shots1
♀ 14-lb ball to 9-foot target♂ 20-lb ball to 10-foot target
Scaling:
Intermediate option: Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
100 single-unders
♀ 10-lb ball to 9-foot target♂ 14-lb ball to 10-foot target
Beginner option: Complete as many rounds and reps as possible in 14 minutes of:
7 push-ups from feet or knees
25 squats or sit-to-stands
50 jumping jacks or lateral steps
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