Tabata Wallball

Conditioning :
21-15-9
wall ball
box jump

3 mins rest

15-12-9
single arm devil press
kneeling squat jumps

3 mins rest

12-9-6
DB Clean & Jerk each arm
After each set complete 3 wall climbs

Timecap: 30 mins

4 Rounds:
500m Row
400m Run
10/10 KB Hang Clean + Push Press
400m Run
50 DU
10/10 KB Hang Snatches
2:00 Rest

• Athlete choice on loading. Keep it unbroken and not too heavy.

Banded Overhead Triceps: 2:00 x max reps.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

8 min HS hold play time
- try wall facing hold with knee tucked on the wall and try to find balance
- can have a friend to spot you if doing without a wall
- try to stay in 1x1m area

10 rds:
5 Squat Cleans 70 / 45 kg
10/7 cal Air Bike / Row

Time cap: 15min.

приседания Оверхэд

Strict press
3x 8 (60-65% of 1RM)

Push press
3x 5 ( 60-65%)

21-15-9
Burpee
Db hang C&J

Warm Up 3 rnds

Row 350/300m
8 Triceps press w/ DB`s
25 double unders
10 GHD Hip Extension
6 Strict Pull Ups

Pull- ups
5 x 3-6 ( 3-4 sec negative)

Cindy ( u go/i go, change after Every movement)
5 pull- ups
10 push ups
15 Air squat