With a Partner Complete the following alternating every 10 reps (or 15 if Rx+ plus on Double Unders)
P1 completes 10 Wall Balls while P2 is resting. P2 completes 10 Wall Balls while P1 is resting. Continue in this fashion until each of you have completed 100 total.
Move to the next exercise once completed.Â Complete all four exercises in this fashion.
Wall BallÂ (20/14lbs)Â 100X10
Hand Release Pushups with feet on plateÂ 100×10
Ab Mat Sit Ups 100×10
Double Unders 100×10 (Rx+150×15)
STRENGTH: Deadlifts – 5 sets of 5 reps at 75% of your 1 rep Max
COMPETITOR/NEXT LEVEL STRENGTH: 10×1 Deficit DeadliftsÂ at 80% (Standing on 45lb plates under each foot)
COMPETITOR NEXT LEVEL: Midline Work -
1a) 3XME (Max Effort) L-Sit Holds â€“ rest 45 sec.
1b) 3X10 Reverse Banded Hypers â€“ heavy, rest 45 sec.