SERVICE CUP 1 // Benchmark Workout
RX
For time:
50 wall-ball shots (6/9 kg) (3 m)
50 box jump-overs (51/61 cm)
50 wall-ball shots
50 med-ball box step-overs (51/61 cm)
50 wall-ball shots
50 lateral burpee box jump-overs (51/61 cm)
– 25:00 time cap.
INTERMEDIATE
For time:
50 wall-ball shots (4/6 kg) (2.7/3 m)
50 box jump-overs (51/61 cm)
50 wall-ball shots
50 med-ball box step-overs (51/61 cm)
50 wall-ball shots
50 lateral burpee box jump-overs (51/61 cm)
– 25:00 time cap.
– Step-ups are allowed
BEGINNER
For time:
20 wall-ball shots (2.7/4 kg) (2.7/2.7 m)
20 box step-overs (30/30 cm)
20 wall-ball shots
20 med-ball box step-overs (30/30 cm)
20 wall-ball shots
20 lateral burpee box step-overs (30/30 cm)
– 25:00 time cap.
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