DATE

2022/09/24 SAMSTAG Lessonplan

BENCHMARK KELLY

RX
5 rounds for time:
400-m run
30 box jumps (51/61 cm)
30 wall-ball shots (6/9 kg)

TIMECAP: 27:00

DYNAMIC WARM-UP | 8:00
1 set:
10 leg swings/leg (across the body)
10 leg swings/leg (front to back)
10 alternating Samson stretches
10 alternating scorpion stretches

1 set:
200-m jog
10 reverse lunges

1 set:
200-m run
10 box step-ups

WALL-BALL SHOT WARM-UP AND PREP | 10:00
1 set:
20 mountain climbers
10 wall-ball front squats (facing the target)

1 set:
20 double knee tucks in a plank
10 wall-ball push press (tossing the ball to the target)

1 set:
20 tuck jumps
10 wall-ball shots

1 set:
5 box jumps
5 wall-ball shots (use workout weight)

STRETCHING | 8:00
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot