200M Med Ball Run

2X through:

-5 KB Deadlifts

-5 KB Russian Swings

– 5 American KB Swings


5 Med Ball Squats

10 Lateral Box Step Overs

5 Med Ball Push Press to target

5 Wall Ball Shots


For Time:

65 Wall Ball (20/14) Buy-In



5 Rounds:

15 Am KB Swings (55/35)

15 KB Goblet Lateral Box Step Overs (20″)



65 Wall Ball Cash-Out

Video courtesy of Box Programming. With the Open not too far away, we’ll start seeing some volume increase on some common movements we’re likely to see in the Open.  Take, for example, our buy-in and cash-out of wall balls.  The more upright you can keep your torso, the better you can perform this move without unneeded back strain. For the KB Lateral Box Step Overs, again, an upright torso will keep the tension on the legs and off the low back.

Scaling Options:

MB weight -> 14/10 -> as needed

KB weight -> 35/25 -> as needed

Box height -> as needed

Cool Down:

Pigeon Pose on box – 1 Min per side


Couch Stretch – 1 Min per side


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