For time:
100 hip-back extensions
Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target
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Scaling:
This workout challenges the stamina and control of the midline while fatigued. The wall-ball “penalties” will encourage large sets of hip-back extensions, but don’t surrender the quality of your movement on this exercise.
Intermediate Option / For time:
70 hip-back extensions
Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
♀ 10-lb. ball ♂ 16-lb. ball
Beginner Option / For time:
50 hip-back extensions
Each time you break a set or rest at the bottom, stop and perform 10 wall-ball shots. Rest 30 seconds after each set of wall-ball shots.
♀ 6-lb. ball ♂ 12-lb. ball