General Warm Up: (5-12)
:20 on/ :10 off
Watch Video attached to get some ideas. Can do wallballs, russian twist throws, situp throws, granny throws, plank work, etc
Specific Warm Up: (12-20)
Wall Walk:
2 Inchworm
10 Plank to Wall Press (alt arms, 5 each)
1-2 Wall Walk (or option)
Wallball:
5 Wallball Squat (held in goblet)
5 Tempo Wallball (pause in bottom :02 each rep)
5 Normal Wallball
+
8 Russian Twists with Wallball
RXConditioning: (22-56)
100/80 Cal Buy in (Bike or Row)
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20 Rounds for time:
3 Wall Walk
12 Wallball (20/14lb.) (10/9ft.)
18 Medball Russian twist
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100/80 Cal Buy out (Bike or Row, opposite erg you started with)
Goal: Sub 31:00
Cap: 34:00
Intermediate: 2 Wall Walk or partial range, 14/10lb. MB
Baseline: 2 Partial wall walks or 2 inch worm (walking hands to feet), 10/6lb. MB to custom height
(56-60)
200m Walk
(0-5):
Today is a you go, I go workout for a full round in the main portion. The buy-in and buy-out can be broken up for your pair however you decide, but the work for the triplet (WW, WB, RT) should be done in complete rounds prior to tagging off to the other teammate. The goal is to scale to work that takes at or under a 1:00 time domain in general. Account for some slowing as rounds accumulate but if you start the workout much slower than 1:00 for your rounds, we will whiff on the intended stimulus.