3 Rounds:
50 Double-unders
20 Wallballs (20/14)
–
50 Calorie Row
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2 Rounds:
50 Double-unders
20 Wallballs (20/14)
–
35 Calorie Row
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1 Round:
50 Double-unders
20 Wallballs (20/14)
–
20 Calorie Row
The wall-ball brings together two highly functional weightlifting movements (Front Squat & Push Press) at a light load that allows for extended duration of the movement. This creates a highly powerful metabolic stimulus, especially when combined with rowing and jump rope.