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Friday

Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation posterior chain

"Tabata " Core Alternate 4 Sets of :30-:15
:20 Flutter kicks
:10 Rest
:20 Plank hold

2 Sets of:
20 lateral hops over med ball
10 med ball deadlift
10 med ball bent over rows
10 alternating med ball lunges

WALL-BALL AND PULL-UP PROGRESSIVE
1 set:
10 wall-ball front squat (facing the target)
10 jumping pull-ups

1 set:
10 wall-ball push press (toss ball to target)
5 banded pull-ups or strict pull-ups

1 set:
10 wall-ball shots (normal height target)
5 med-ball weighted pull-ups

1 set:
10 wall-ball shots (higher target)
5 med-ball weighted pull-ups

WOD PRIMER
1 set:
10 up-downs
10 wall-ball shots
5 med-ball weighted pull-ups

Metcon
Metcon (Time)
RX 19:00
5 rounds for time:
20 wall-ball shots (14/20 lb) (11/12 ft)
10 med-ball weighted pull-ups (14/20 lb)

INTERMEDIATE
5 rounds for time:
20 wall-ball shots (10/14 lb) (11/12 ft)
10 strict pull-ups

BEGINNER
3 rounds for time:
20 wall-ball shots (6/10 lb) (9/10 ft)
10 assisted strict pull-ups

INTENDED STIMULUS
Expect this workout to be challenging with the increased height of the wall-ball shots.
Athletes should be able to complete at least 7+ reps unbroken with the wall ball load they choose. Complete the wall-ball shots in 2:00 or less.
Athletes should be able to perform 3+ pull-ups unbroken and finish 10 reps in 1:30 or less.

Finisher
Metcon (Weight)
Accumulate:
150 weighted partner sit-ups (14/20 lb)
– Partners face each other and pass the med-ball back and forth.
– 75-reps per partner.

Cool Down
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves

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