WARM-UP
1 ROUND
1:00 Bike (EZ to Mod Pace)
10 Alt. Side Lunges
7 Wall Ball Push Press
7 Wall Ball Front Squat
Into…
1 ROUND
1:00 Bike (Mod-Hard Pace)
10 Alt. Single Leg Quarter Squat*
5 BB Kang Squats
7 Wall Balls
*Balancing on one leg, the athlete will lower into a Quarter Squat with the focus on foot engaging the ground and driving the knee out. Alternate legs each rep.
STRENGTH
ON A 20:00 RUNNING CLOCK…
5-5-3-3-3
Back Squat
*Build from Moderate to Heavy,
(Score is Weight)
WORKOUT
4 ROUNDS FOR TIME
30 Wall Balls (20/14/10)*
30/25 Cal Bike
*Heavy Ball Optional (30/20/14)
(Score is Time)
COOLDOWN
FOR RECOVERY
2:00 Couch Stretch (R)
2:00 Couch Stretch (L)
(No Measure)
Goal* – Focus on no missed lifts in the Strength. In the workout focus on big sets for the Wall Balls and try to set an RPM on the bike that the athlete can continue to stay with.