A. General
Partner Med Ball throw warm up
20 Chest pass
20 Split stance overhead toss
20 Underhand toss
10/10 Side throw
20 Seated (crunch hold) med ball toss*
* Seated but feet off the ground
B. Specific
3 sets
45 sec Row
5 Wall Balls
5 Beat Swing/Swinging knee tucks/Swinging leg raises/ TTB
TC: 30 minutes
Score: Time
KG 9/6
Scaling Options
Beginner
4 rounds
20-25 Cal Row
20 Wall Balls @ light
15 Hanging knee raises
Intermediate L1
5 rounds for time
30/25 Cal Row
25 Wall ball @ 16/12 lbs
20 Swinging Leg Raises
Intermediate L2
10 TTB
10 Standing Band pull apart
10 Standing Band pull down
Rest 60 seconds