Matt B.

Begin with a dynamic warm-up, including movements that activate the chest, back, legs, and shoulders. For burpees, aim for a consistent pace and maintain good form throughout the set. If these are too challenging, modify with step-back burpees or reduce the reps. In chest to bar pull-ups, aim for a full range of motion, with your chest touching the bar. If these are too challenging, modify with regular pull-ups or assisted pull-ups. For wall ball shots, use a weight that allows for good form and aim for a consistent pace throughout the set. If 20/14 lbs is too heavy, reduce the weight to maintain proper technique and safety. In push-ups, maintain a strong plank position and aim for a full range of motion. If these are too challenging, modify with knee push-ups or reduce the reps. For the 400m run, aim for a consistent pace and maintain good form throughout the run. If running is too challenging, modify with a 500m row or a 1000m bike. This workout is a high-intensity test of endurance and strength. Balance your effort across the exercises and rounds, and finish with a cooldown involving stretching, particularly focusing on the chest, back, legs, and shoulders.