25 Front jumping jacks
10/10 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Arm circles, forward/backward.
10 Arm pretzels
10/10 Shoulder rolls, forward/backward.
0:30/0:30 Lateral neck stretch
0:30/0:30 Posterior neck stretch
10/10 Wrist circles
*With an empty barbell
5 Sumo deadlifts
5 Sumo deadlift shrug slow
5 Sumo deadlift shrug fast
5-10 Sumo deadlift high pulls
Wall Ball Progression (A) (~3:00)
*With a medicine ball:
5 Wall ball front squat
5 Wall ball push press
5 Wall ball
Build Up and Primer
5 Sumo deadlift high pulls
5 Wall ball shots
*Perform at a moderately hard pace
15 Sumo deadlift high pulls (75lbs/55lbs)
15 Wall ball shots (20lbs/14lbs to a 10’/9′ target)
This is a relatively long-duration workout, although some may be able to complete it in less than 20:00 if they are really pushing the pace. The load on the high pulls is light and should allow for all rounds to be completed unbroken or with one quick rest break. A great goal is to strive for all athletes is under 30:00.
MOVEMENT MODIFICATIONS AND LIMITED EQUIPMENT
*Reduce distance if each run will take longer then 1:45.
Sumo Deadlift High Pull
*Reduce weight if the athlete will need more then 2 sets.
Wall Ball Shots
*Reduce weight to allow for nearly all rounds to be completed unbroken.
MINIMAL EQUIPMENT OPTIONS
Dumbbells or Kettlebell
15 Double dumbbell sumo deadlift high pull or kettlebell sumo deadlift high pull
15 Dumbbell thrusters or goblet thrusters
If using 2 dumbbells, reduce the reps to 10 or lower, if using a single kettlebell the reps can likely stay at 15. A loaded backpack can also be used for the sumo deadlift high pulls and thrusters.
15 Plank walk ups
15 Jumping air squats
0:20/0:20 Star plank
0:45 T-spine roll or quad roll