If you have a kettlebell at home you can emulate the wall ball movement with this substitute:

Swing and release, pressing down on the handle so the bell flips toward you. Catch with open palms in a front rack position then squat down. After coming all the back up press your arms to lockout as you toss the bell up and out. Grab the handle and ride it down between the legs to the high crotch catch and repeat.

Obviously, don’t try it indoors if you’re not comfortable with the hand-release. It’s a great exercise to challenge not only your stamina, but to your hand-eye coordination.

WORKOUT for Monday 6/14/2021

Warmup

Perform 5-8 reps of each until told otherwise:
– 3-part pausing muscle clean
– Push press
– Good morning
– Bent-over row
– Burpee over bar

then the HSPU Strength Ladder: 4x 1-2-1

Strength

Thruster max in 10:00

Conditioning

Kinda “16point4”
AMRAP in 15:00
55 deadlifts, 50/75/110kg
55 bell ball, 8/14/20lbs
55 calorie row
55 HSPU/Z-press

Compare to 3/22/21. Post results to whiteboard.

READ: Exercising Your ‘Neck Flexors’ Is the Little-Known Secret for Reducing Neck Pain – Well + Good