Thursday Jun 2

Wallball and DU's

Warm Up

2min Row/Bike/Ski/Run 400m 

Specific

2 sets

6/6 Single leg

Dual KB, RDL 8 V-ups

4/4 Med ball hip toss against wall* 

Power

5 sets

250m Max Effort Row

6 Slam balls / Sandbag Over the shoulder

6 Jumping Lunges (weighted)

Rest 1:00-1:30 between sets

Workout

18-16-14-12-10-8-6-4

Wallballs 20/14 lbs

65-60-55-50-45-40-35-30

Double unders

TC: 12 minutes

Score: Time

Scaling Options

RX+

Wallball 30/20 lb

SC

18-16-14-12-10-8-6-4

Wallballs 20/14 lbs

65-60-55-50-45-40-35-30

Single Unders*

*Attempt DU every 10 reps OR Lower rep DU

Fit

18-16-14-12-10-8-6-4

Wall Balls @ light

50-45-40-35-30-25-20-15

Single Unders

Accessories

Russian Twists @ 20/15 KG plate

5 x 40sec on/20sec off 

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