Technique Work – Walking Lunges & Wall Ball
Benchmark:
A. Walking Lunges 100m – For Time @ 3:36 30KG
5min Rest
B. 5 Rounds of 1min Wall Ball, 1 Min rest – 15 Wall Ball 9KG
4 Rounds of:
60s – Cal Ski – 12C
60s – Wall Ball – 13 @ 9KG
60s – Box Jump / Box Step Up @17 @ 24″
60s Rest
40 Min AMRAP of:
40min AMRAP of:
400m Run
15 Wall Balls
400m Ski / Row *alternating
400m Run
20m Walking Lunges
400m Ski / Row *alternating
3R + 400+15+400 @ 30KG SB + 9KG WB
Bottoms Up Back Squat 3×5 @70KG *pin at 7
DB Incline Bench Press 3x 17.5KG @10, 10, 10
Romanian DL 3×5 @ 75
Pull Ups 3×5
Bent Over BB Row 3×5 @60kg
Incline Side-Lying Lateral Raise 3×10 @2.5kg
Romanian DL 3×5 @70
Bench Press 3×12 @15,17.5,17.5(10)
BB Bent Over Row 3×5 @60
Bottoms Up Back Squat 3×5 @ 50
Landmine SA HK Press 3x30kg @10,8,8