Strength
3 Alternating Sets of:
A1. 6-8 Dumbbell see-saw row;
*6-8/side
rest 1 minute
A2. Max Clapping push up for 20 seconds
rest 1 minute
“Moving Target”
For time:
400m run
40 wall ball shots 20/14lb to 10/9 feet
400m run
30 wall ball shots 20/14lb to 10/9 feet
400m run
20 wall ball shots 20/14lb to 11/10 feet
400m run
10 wall ball shots 20/14lbs to 11/10 feet
* 20 min cap
Scaling:
– Scale wallballs to 14/10lbs or 9/8ft target
– If runs take longer than 2:30 scale to 250m.
– Substitute 500/400m Row for the Run as needed.