Workout of the day
(10-12-minutes) Complete as many rounds as possible in 15-minutes of:
(7) 10 wall-ball shots (shorter target, lighter ball, thrusters)
(7) 10 toes-to-bar (hanging straight leg raises, hanging knee tucks)
(7) 10 box jumps (step-ups, broad jumps)
W: 14lb ball to 9ft target, 20in box
M: 20lb ball to 10ft target, 24in box
Todays workout is a triplet for conditioning. There is an even amount of movement variation here with a squat + push, pull + torso flexion, and hinge + jump/land. Coordination and stamina for newer athletes will be a limiter while intermediate and advanced athletes will have to pace and transition well to keep moving for a high score. It is often the case with triplets like this in an AMRAP style workout that athletes will be good at one exercise and less efficient at another. If this is you, make up ground where you can and mitigate the rest needed to push through the more challenging exercise.
Workout at home
10 jumping squats
10 box jumps or step-ups to a sturdy surface like a plyo-box or step
Post scores and scale to comments.
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