1. Movement Prep/Activation3 Rounds10 Banded Pull Aparts10 Banded Shoulder Press-into-6 min AMRAP5 Wall Balls Front Squats5 Wall Ball Push Press5 Bench Press (empty-build across sets)3 Inch Worms5 Kip Swings2. Strength Prep5 sets of 5 Bench Press @70% of Heavy Single (Week 1)* Complete a set on the 2 minutes3. Workout Prep2 sets:5 Wall Balls3 Pull Ups
5 sets of 5 Bench Press @70% of Heavy Single (Week 1)* Complete a set on the 2 minutes
Freedom (RX'd)104 Wall Ball Shots (20/14 lb)52 Pull-Ups(KG conv: 9/6 WB)Note: our version does not have the 6-minute time cap of the original workout and also females can throw to 9 feet.
“You can’t have Thanksgiving without Turkey”REGIONALS 16.3
Freedom (RX'd)104 Wall Ball Shots (20/14 lb)52 Pull-Ups(KG conv: 9/6 WB)
Note: our version does not have the 6-minute time cap of the original workout and also females can throw to 9 feet.
Independence80 Wall Ball Shots (20/14 lb)40 Pull-Ups(KG conv: 9/6 WB)
Liberty2 rounds30 Wall Balls (light)20 Ring Rows
1 min foot smash w/ lacrosse ball (each side)1 min Couch Stretch (each side)1 min Bicep Wall Stretch