WARM UP – MOBILITY
Easy 400m run
Dynamic joint warm-up and stretch (squat, calves, hip flexors etc.)
Warm-up / review: Wallballs / Box jumps
5 Rounds for time:
400 meter run
30 Box jumps (24/20)
30 Wallballs (20/14)
Due to the high volume of box jumps (combined with running and wallballs) it is highly suggested to step down from your box jumps today.
— OR —
Complete with a partner of similar abilities.
5 rounds for time:
30 box jumps (24/20″)
30 wallballs (20/14lb)
400m run together, once both athletes are back, each partner must complete 30 box jumps and 30 Wallballs and may both work at the same time on opposite movements. You may partition the work as you please.
Scale weight & box height and/or down to 20 reps each round/movement as needed
With a partner complete:
100 Barbell bicep curls
100 Barbell shoulder press
100 Bent over rows
Aim for ~50 each in a few sets as possible, only rest while your partner is working, (or rest 1:1 each set if you don’t have a partner)
If you are strong, you can add a little weight, but keep it pretty light with big sets.