“Hardball"
5 Rounds:
21 AbMat Sit-ups
18 Medicine Ball Squat Jumps (20/14)
50' Walking Lunge
GENERAL
Leaving time for cool down at the end
MEDICINE BALL SQUAT JUMPS
Bear hug the ball
Standards are hips below parallel, full extension, and air below the feet
Choose a weight you’ll go unbroken with across the 5 rounds
WALKING LUNGE
No weight on these, just body weight
50 feet each round, not meters
THE WHY
In some ways, the medicine ball squat jump can be more challenging that the wallball. Although the weight is not traveling that far, the cycle time is faster than the wallball, making it more demanding on the legs. This isn’t a movement we typically see, but can be very effective. It encourages athletes to move quickly and work through leg fatigue. This can help improve capacity on wallballs or other leg dominant movements.