A) 2 Rounds:
15 Air squats
B) 3 Rounds:
9 Wall Balls, 20#/14#
15 Knee Raises
Then 3 sets x 8 reps at 90% of heaviest 8 rep
Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform the designated number of sets for 8 repetitions.
Grab the bar in your clean grip or in a front rack position. Keep your midsection tight and send your knees slightly forward. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat. When you initiate the drive up form the bottom drive with your elbows up!
7 Minute AMRAP:
14 One-Legged Squats
– 90 Second Rest
3 Minutes AMRAP:
Max Wall Balls, 20#/14#
Double-Unders: you should be able to complete all repetitions in 1 minutes or less, scale as needed.
One Legged Squat: if you cannot perform one-legged squats, scale the movement to walking lunges.
Wall Balls: you should choose a weight that you can complete sets of 10 repetitions each time you pick up the wall ball!