1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets
30-second Jump Rope
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Wall Balls
10 Single Arm Dumbbell Shoulder Press (each)
10 Hollow Rocks
2. Strength
Strict Press 10RM
3. Workout Prep
2 sets
10 Double Unders
5 Wall Balls
Asian Zing
Freedom (RX’d)
100 Double Unders
40 Wall Balls (20/14)
100 Double Unders
30 Wall Balls (20/14)
100 Double Unders
20 Wall Balls (20/14)
(KG conv: 9/6)
*Repeat from October 3, 2022
Independence
80 Double Unders
40 Wall Balls (14/10)
80 Double Unders
30 Wall Balls (14/10)
80 Double Unders
20 Wall Balls (14/10)
(KG conv: 6/4)
Liberty
100 Single Unders
30 Wall Ball Thrusters (light)
100 Single Unders
20 Wall Ball Thrusters (light)
100 Single Unders
10 Wall Ball Thrusters (light)
- Target time: 9-11 minutes
- Time cap: 15 minutes
- 1 min foam Roll Quads
- 1 min foot smash with Lacrosse ball (each side)
- 30-sec single leg down dog (each side – focus on calf stretch)
Heavy 10 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *