PROGRESSIVE WARM-UP
1 set:
:20 plank hold
:20 left-sided plank hold
:20 right-sided plank hold
20 alternating lunges
200-m jog

1 set:
10 sit-ups
10 box step-ups
10 air squats
10 up-downs
200-m jog

1 set:
10 sit-ups
10 box jumps
10 jumping squats
10 burpee-to-target
200-m run

WALL-BALL PROGRESSION AND REVIEW
PROGRESSION FOCUS
Wall-ball front squat (facing the wall) Proper squat mechanics
Wall-ball push press (throw the ball to the target) Aggressive dip drive
Wall-ball shots Hips go back and down after receiving the ball in the rack.

EMOM 5:
5-10 heavy wall-ball shots

TESTER ROUND
1 set:
5 sit-up
5 box jumps
5 wall-ball shots
5 burpees-to-target
5 wall-ball shots
5 box jumps
5 sit-up

RX

For time:
50 sit-ups
40 box jumps (20/24 in)
30 wall-ball shots (14/20 lb) (9/10 ft)
20 burpees-to-target
1,000-m run
20 burpees-to-target
30 wall-ball shots
40 box jumps
50 sit-ups

INTERMEDIATE

For time:
50 sit-ups
40 box jumps (16/20 in)
30 wall-ball shots (10/14 lb) (9/10 ft)
20 burpees-to-target
1,000-m run
20 burpees-to-target
30 wall-ball shots
40 box jumps
50 sit-ups

BEGINNER

For time:
40 sit-ups
32 step-ups (16/20 in)
24 wall-ball shots (10/14 lb) (9/10 ft)
16 burpees-to-target
800-m run
16 burpees-to-target
24 wall-ball shots
32 step-ups
40 sit-ups

Accumulate:
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold