Strength: TORC squats
warmup: 6-7’ to warmup high pulls, pullups, wall balls
- 15 KB high pulls (72/53)
- 10 pullups (RX+ dead hang pullups)
- 15 heavy wall balls (25 or 30/20)
- 10 PVC pass throughs
Repeat the above 4 times. Heavy wall balls should be 25-30 lbs for men, 20 lbs for women. Athletes can re-order stations to share the heavy wall balls. Use normal scaling options.
Cool down: 400m group walk
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