Open 19.1

Group Warm up
Line Drills

Then:
50 feet of each of the following
toy solider marches (leg swings)
Heel to buck kicks (slow)
high knees (slow)
Sumo Walks (try to stay below parallel)
Heel to buck kicks (fast)
high knees (fast)


WORKOUT 19.1

Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target
Scaled: (Ages 16-54)

Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

Teenagers 14-15:
Boys throw 14-lb. ball to 9-ft. target

Girls throw 10-lb. ball to 9-ft. target
Scaled Teenagers 14-15:

Boys throw 14-lb. ball to 8-ft. target
Girls throw 10-lb. ball to 8-ft. target

Masters 55+:
Men throw 20-lb. ball to 9-ft. target

Women throw 10-lb. ball to 9-ft. target
Scaled Masters 55+:

Men throw 14-lb. ball to 8-ft. target
Women throw 10-lb. ball to 8-ft. target