21-15-9 reps for time of:
Wall-ball shots
Row (calories)
♀ 20-lb. ball to 9-ft. target
♂ 30-lb. ball to 10-ft. target
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Scaling:
This workout is quick. Use a medicine ball weight that is challenging but will require few breaks on the wall-ball shots.
Intermediate Option:
21-15-9 reps for time of:
Wall-ball shots
Row (calories)
♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target
Beginner Option:
15-12-9 reps for time of:
Wall-ball shots
Row (calories)
♀ 6-lb. ball to 9-ft. target
♂ 10-lb. ball to 10-ft. target