DATE

2022/08/27 SAMSTAG Lessonplan

5 x 3:00 rounds for reps:
200-m weighted run (14/20 lb)
Max reps wall-ball shots
– Rest 1:00 between rounds.

DYNAMIC PROGRESSIVE WARM-UP | 10:00
1 set:
10 alternating Samson stretches
10 alternating scorpion stretches
10 Kang squats

1 set:
200-m run
20 alternating walking lunges
10 up-downs over med-ball

1 set:
200-m run
20 air squats
10 med-ball rotational tosses/side

WALL-BALL PROGRESSION AND REVIEW | 8:00

PRE-WORKOUT TEST | 4:00
1 set:
100-m weighted run
10 wall-ball shots (workout weight)

POST-WORKOUT AFTER PARTY | 6:00
4 sets:
:20 sit-ups
– Rest :10
:20 hollow rocks
– Rest :10

STRETCHING | 5:00
2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side