Strength
Back squat
8 @ 65%
6 @ 75%
2 x 4 @ 85%
2 @ 90%
Workout
7 Rounds for time
10 Wall Balls (20/14)
10 Pushups
10 D-Balls to Shoulder (100/60)
**Here we go.. first time doing wall balls since ‘Karen’ back on Oct 4th so hopefully you haven’t been scarred for life. Weight will be *much* lighter than what you use for back squat, yes there is volume with 7 rounds, but you should be able to do those 10 reps unbroken. Reps for all three movements are doable, so don’t get hung up on anything. That doesn’t mean scale ROM on the push ups – shorting the press up or not getting chest to deck) – or letting your form go to shit with your hips dropping or elbows flaring out. Dballs make a return this week, and that’s total reps. Looking for this to take around 15 minutes.