General Warm Up (5-12)
1 round:
:30 Row, :30 Plate Hops
:30 Row, :30 Air Squats
:30 Row, :30 Plank
:30 Row, :30 Jumping Jacks
;30 Row, :30 Reverse Lunge Step
*Can partner up, one at each station, both partners hit both movements before going to next movement
Specific Warm Up (12-23)
Wallball Lunge/Situp:
6 Alternate Step Back Lunge (wallball held at chest)
6 Pushballs (dip, drive and throw ball to target)
6 Alternating Wallball Lunge (work timing and step back position)
+
5-10 Abmat Situp
Plyometrics:
25′ Sections
Hinshaw Warmup (toy soldiers, knee over hurdle, pigeon, high knees, butt kickers, cherry pickers, lateral shuffle, karaoke, etc)
RXConditioning (25-50)
800m Run
100 Wallball lunge to target (20/14lb.) (10/9ft.)
1k Row
100 Abmat sit up
800m Run
For time.
Goal: Sub 21:00
Cap: 25:00
Intermediate
800m Run
100 Wallball lunge to target (14/10lb.) (10/9ft.)
1k Row
100 Abmat sit up
800m Run
For time.
Baseline
400m Run (or bike)
50 Wallball lunge to target (10/6lb.)(custom height)
500m Row
50 Abmat Sit up (hold band to help sit up if needed)
400m Run (or bike)
*For bike equivalent pick something similar to 2:00 of work.
(54-60)
1:00 Couch Stretch (each side)
:30 Pigeon Stretch (each side)
(0-5)
Run, aim, row, sit, run. No it’s not a title, but at least that is the order of the workout. We have a very different stimulus than yesterday. We went heavy with a lack of conditioning and today it’s all heavy breathing with only a medball to resist your progress. The goal is to stay moving throughout the finish line of the 2nd 800m run. The wallball lunge demands a touch more coordination and accuracy than that of a regular wallball where we squat on both legs at the same time. Get it dialed in during the warm up and it will help you stay on target with your throws during the workout.