Back Squat
Heavy Set of 20
* Look To Beat Attempt From 6/28/24
"Balls & Strikes"
On the 3:00 x 5 Rounds:
10 Wallballs
30 AbMat Sit-ups
10 Wallballs
Max Calorie Row
Medicine Ball: (20/14)
* Score Lowest Round of Calories
KG | (9/6)
On the 3:00 x 5 Rounds:
15 Wallballs
15 GHD Sit-ups
15 Wallballs
Max Calorie Row
• Medicine Ball: @wallball(30/20)
• Score: Lowest Round of Row Calories
We're moving at a close to fast and furious pace throughout this conditioning piece, making it potent for the legs and the lungs. If we want to give ourselves an opportunity to accumulate calories, we've gotta lean in and minimize transition time.
Score | Lowest round of calories.
Wallball | Unbroken sets for all rounds, about :30 per set.
Sit up | less than 1:15
Row | aiming to have 1:00 on the rower each time
Grip the ground
In our squats we want to target a grip and twist of ground with the feet. This will create an arch in the midfoot and recruit the muscles of the posterior chain as athletes squat.
WALLBALLS
SIT-UPS
CALORIE ROW
There is no rest in this workout, so be sure athletes know to get off the rower a few seconds early in order to start their next round.
You can start a second group 0:90 behind the first if your class is short on equipment.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow 0:20 each
(9-21 minutes)
Row | tell, show, do, check
Back Squat | tell, show, do, check
(21-33 minutes)
(33-39 minutes)
Practice Round
Break
Workout adjustments if needed
(39-54 minutes)
Look For
Post Workout Clean Up & Chat (54-60)
Gun Show
A) 8x8 Strict Dips (Rest 30 Seconds)
B) 100 Banded Biceps Curls
* Finish All 3 Sets of (A) Before Advancing To (B)
