Wallball
Holding a wallball facing a wall, squat to depth, return quickly to standing and shoot the wallball to the target area, catch
Author: Joey Burr
2 KB Clean and Backstep Lunge
Performing a double KB clean, catch both in the front rack position then step backwards into a lunge.
2 KB Squat Clean and Press
Perform a Double KB Clean and immediatly drop into a squat – upon returning to standing, press both overhead.
1 KB Single Arm Clean and Backstep Lunge
With 1 KB, perform a clean, then immediatly a back step lunge. Stand back up.
2 KB Squat Hold Rows
In a high squat stance, perform KB rows. Always keep 1 KB on the ground and chest square to the floor.