2 sets:
1:00 ERG Cardio
10 Hanging scap retractions
10 kip to swings
10 inchworms w/pushup
1 round:
10 air squats, no ball
10 granny tosses
10 chest passes
10 side tosses, right
10 side tosses, left
10 roll passes
10 squat throws
1 round at workout pace:
5 wall-ball shots, partner 1
5 wall-ball shots, partner 2
1 bar muscle-up, partner 1
1 bar muscle-up, partner 1
1 wall walk + burpee, partner 1
1 wall walk + burpee, partner 1
– Use workout load/movement variations.
– Practice fast transitions.
*Partners may pass wall-ball back and forth on the wall to 9/10ft target to split reps
Partner THROWDOWN!
AMRAP 25 with a partner:
20 wall-ball shots (9/10 ft)(14/20 lb)
10 bar muscle-ups
6 wall walk + burpees
– Partners split work as needed.
Scale:
AMRAP 25 with a partner:
20 Wall-ball shots (9/10 ft)(10/14 lb)
10 Chin-over-bar pull-ups/Jumping Pullups
4 Wall walk + burpees
– Partners split work as needed.
*Find a heavy set of 3 front squats for the day.
*Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.