Workout of the day5 rounds for time of: 20 wall-ball shots 10 weight pull-ups, hold the medicine ball between the legs or feet W: 14lb ball to 9ft target M: 20lb ball to 10ft target Workout at home5 rounds of:
20 back pack thrusters 10 back pack transfers -Laying face up, holding the back pack overhead, perform a V-up and pass the back pack to the feet. Lower the feet, holding the back pack and perform another V-up. Transfer the back pack from overhead to between the feet and back to overhead for one rep. This could also be called a V-up ball transfer or Sit-up ball transfer, but performed with a back pack at home if a medicine ball is not available. Post scores and scales to comments.
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August 2023
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