50-40-30-20-10 reps for time of:

Toes to bar
Wall-ball shots

♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

The combination of these movements is powerful, and the amount of reps is taxing. To put it in perspective, think about the last time you did 150 wall-balls, now add to that 150 sit-ups. Yup, this will get nasty. The good thing is that the rep scheme is there to help you, it will make things a lot more manageable. Now, don't be fooled, even though this is not a chipper, it will sure feel like one. You should treat it like one. Breaking everything up into smaller sets requires discipline and courage, which is why most never try it, but it might be exactly what gets you through this workout.

We want you functional for the rest of the week. Choose a load for the wall-balls in which you have no doubt you can always do a set of fifteen reps, no matter how tired you are. This is one of those workouts that you might not want to scale just because the numbers look so effing cute. Do it! Scale to something that allows you to do the whole thing in around 15:00 -twenty reps per minute is a healthy pace. Today is about being smart! Scale good, move well, push hard!

Big Dawgs

45-35-25-15-5 reps for time of:

Toes To Bar
Wall-ball shots

Range: 14-lb. ball to 9-ft. - 20-lb. ball to 10-ft.

Pack Dawgs

45-35-25-15-5 reps for time of:

V-Ups
Wall-ball shots

♀ 10-lb. ball to 9-ft.
♂ 14-lb. ball to 10-ft.

Puppies

40-30-2010 reps for time of:

AbMat Sit-ups
Wall-ball shots

♀ 8-lb. ball to 9-ft.
♂ 12-lb. ball to 10-ft.