Simulation of the Day · Next: Sat 12 December
WALL BALL LADDER
20, 30, 40, 50. Don't drop the ball.
Wall Balls 1.6 km run · 4 stations Run 58% Power 42%
Warm-up
5 minutes easy jog or bike.
2 × 200 m run, building from easy to race pace.
10 air squats, 10 lunges and 10 arm circles each way.
1 light round of the first two stations: 5 reps or 10 m each.
Main set
400m Run
20 Wall Balls-
400m Run
-
30 Wall Balls
-
400m Run
-
40 Wall Balls
-
400m Run
-
50 Wall Balls
Finisher
Walk 3 minutes until your breathing is calm.
Stretch calves, hip flexors and shoulders, 30 seconds each side.