Strength:
Rear Foot Elevated Barbell Rack Split Squat
6 sets of 4-5 reps
Rest 1 minute between sets
*alternate sides per set (3 sets/side)
“OH MY QUAD”
Every 4 minutes for 20 minutes (5 rounds):
20 Wall Ball Shots 11/10 feet @ 20/14 lbs
Row 20/16 calories
*Note: Goal is for Wall balls to be unbroken
Scaling:
– Scale wallballs to 14/10 to a high target or 20/14 to 10/9ft.
– Lower row cals to 16/12 if needed to keep members in the 2 minute range