Strength block:
Back Squat 3-3-3
Press 3-3-3
HIIT block:
For time:
Row 1000m
50 wall balls (20/14lbs)
50 situps
50 wall balls
50 situps
50 wall balls
50 situps
Row 1000m
The wall ball is a simple, full-body movement. You scale a wall ball by changing the weight of the ball, not the depth of the squat or the target height. Hit full depth on EVERY squat. It’s better to use a basketball than to aim for a lower target. If you need a target to hit on the squat, sit to a medicine ball or box below parallel.
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