SQUAT THERAPY
3×5 reps against wall
1 set:
6 wall-ball shots (slow)
50-ft single-arm DB farmers carry/arm
1 set:
10 wall-ball shots (slow)
50-ft DB farmers carry (slow)
1 set:
14 wall-ball shots
50-ft DB farmers carry (fast)
RX
AMRAP 12:
Wall-ball shots (14/20 lb)(9/10 ft)
– Perform a DB 100-ft farmers carry (4x25ft or 2x50ft segments) after every 20 reps.
– Use two DBs (35/50 lb).
INTERMEDIATE
AMRAP 12:
Wall-ball shots (14/20 lb)(9/10 ft)
– Perform a DB 100 ft farmers carry after every 20 reps.
– Use two DBs (25/35 lb).
BEGINNER
AMRAP 12:
Wall-ball shots (10/14 lb)(8/9 ft)
– Perform a DB 50 ft farmers carry after every 20 reps.
– Use two DBs (10/15 lb).
INTENDED STIMULUS
6-9 rounds.
Wall-ball shots unbroken for the first half of the workout.
Never more than 2 sets on the wall-ball shots.
Unbroken farmers carries throughout the workout.
3 minutes Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
Ankles Hips Thoracic Erectors Shoulders
2-3 rounds x 10 reps or :30 of:
Samson stretch
OHS
Situps
Glute bridges
Pull ups
Push ups