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GENERAL WARM UP 5-15minutes
Bike, Row, or Run:
–3min w/ a :10sec burst throughout
2 Rounds:
–5ea Spiderman Lunge + Rotation
–5ea Sky Reach
–5ea Single Leg Pike Compression
–8 Wall Squat
–:20sec Dead Hang
SPECIFIC WARM UP 15-25minutes
Wall Ball Specific Warm-Up 1x: (light wall ball)
–8 Med Ball Squats (facing wall)
–8 Med Ball Push Press (to target)
–6 Wall Ball
Toes to Bar Specific Warm-Up 1xs:
–3 Kip Swing + 3 Kipping Knee Raise
–3 Kipping Knee Raise + 2 Knees to Elbow + 1 Toes to Bar
AMRAP 15 min:
75 Wall Ball (20/14)
50 Toes to Bar
Goal: 2 Rounds
AMRAP 15 min Scaled Version:
50 Wall Ball (14/10)
50 Hanging Knee Raise
Goal: 2 Rounds
AMRAP 15 min Minimal Gear Version:
75 Wall Ball (30/20)
50 V-Up
Goal: 2 Rounds
AMRAP 15 min Bodyweight Version:
75 Squat Jump
50 V-Up
Every 2 min for 12 min:
:15 sec Handstand Hold
5 V-Up
:10 sec L-Sit
