Moving consistently under load today. We’re moving the Medball through various ranges of motion, building capacity under load. The goal is to move quickly, keeping perfect technique through all 4 rounds.
WARM-UP 1 ROUND (w/ MedBall or Backpack)
100m Run
10 MB Deadlift
10 MB Front Squats
10 Alt. Bodyweight Lunges
Immediately into …
1 ROUND
100m MB Run
10 MB Cleans
10 MB Thrusters
10 Alt. MB Lunges
NCFIT CLASSIC WORKOUT
“MED BALLIN”
4 ROUNDS FOR TIME
10 WB Hang Squat Cleans
12 Wall Balls
16 WB Lunges
200m Run w/ WB
-15:00 Hard Cap-
Workout (Score is Time)
OPTIONAL FINISHER 2-3 SETS 15 Tuck-Ups 5/5 Side Plank Rotations (No Measure)
***HOME VERSION***
4 ROUNDS FOR TIME
10 Backpack Squat Cleans
12 Backpack Thrusters
16 Backpack Back Squats
200m Run w/ Backpack
(Score is Time)
OPTIONAL FINISHER 2-3 SETS 15 Tuck-Ups 5/5 Side Plank Rotations (No Measure)