B. Mobility
World’s greatest Stretch
10 reps per side
C. Specific
3 sets
5/side Bulgarian split squat wall ball*
10 Alternating Curtsy lunges
100m Machine
*A typical bulgarian split squat set up in front of a wall performed with a medicine ball as a wall ball. Don’t worry about reaching a specific height. Have athletes start lower and progress higher as needed. This is done to establish a base.
Scorpion stretch
2x30sec/side
Iron Cross Stretch
2x30sec/side
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9/6
22.5/15
Score: Rounds + reps
Scaling options
Beginner
AMRAP 25mins
30 Wall Ball @light
30 DB Front rack Lunges @2xlight
20 Cal Bike/Row/Ski
Intermediate
AMRAP 25mins
40 Wall Ball 20/14lbs
40 DB Front rack Lunges @2×35/25lbs
40 Cal Bike/Row/Ski