4 Air Squats w/Alt. Thoracic Rotation
4 Push-Up to Down Dog
4 Alt. Step-Ups
6 Med. Ball Front Squats
3/3 Med. Ball Around the Worlds
6 Alt. Med. Ball Alt. Forward Lunges
6 Broad Jumps
Push Press (5x4 @ 75-80%*)
*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 3 of 11
5x4@100# (74% of 135 2-Rep Heavy)
30 Med. Ball Front Squats (20/14)|(14/10)
30 Push Press (95/65)|(65/45)
30 Wall Ball Step-Ups*
30 Wall Ball Push Press to Target
30 Front Squats
30 Box Jumps
30 Wall Balls
30 Box Jump Overs
*Hold WB Any Way for Step-Up.
(Score is Time)
Box Heights - Based off knee being parallel to hip. This will be RX for both Step up and Jump movements.
This one snuck up on me and was tougher than I expected: I used a 14# med ball and scaled the push press to 55#. Everything was going fine until the barbell Front Squats. I broke them up 10/8/7/5 and was still pretty winded. Wall Ball shots were equally tough at 15/10/5. I grinded it out to finish in 18:57