For time:

50 Wall Ball Thrusters, 20/14 lbs

10 Shuttle Runs, 50 ft

40 Wall Balls, 20/14 lbs

10 Shuttle Runs, 50 ft

30 Wall Balls, 30/20 lbs

10 Shuttle Runs, 50 ft

30 Wall Balls, 30/20 lbs / 20/14 lbs, 11/10 ft

STIMULUS and GOALS
The stimulus is a moderate and steady effort across. Athletes should be using a wall ball weight that will allow for near unbroken sets each round. The wall ball skill will increase after each set of shuttle runs. Athletes should focus on using the run as a recovery station to stay aggressive through the wall balls.

Athletes need to keep their shoulders loose while focusing on a steady breathing pattern to keep the heart rate down.

4 rounds for quality of:

10 Dumbbell Bench Press, pick load

10 Banded Tricep Extensions

* Rest 2 mins

Dumbbell Bench Press- moderate weight – maintain quality
Banded Tricep Extensions- bent over