Name: Playbook - Sarah Herse - Long intervals with wall balls, rowing, running & push-ups
Uploaded: 2024-03-20T21:08:55.517Z
Duration: 40 min
Description: Long intervals with wall balls, rowing, running & push-ups

Sometimes I prefer longer workouts with built in rest. This is a great one to sweat it out but allows you some time to recover

Complete 1 round every 8 mins for 40 mins (5 rounds total):
Row x 500 meters (or bike 1000m)
Run x 400 meters
Wallballs x 15 reps (or light DB thrusters)
Pushups x 15 reps

Complete 1 round every 8 mins for 40 mins (5 rounds total):
Row x 500 meters (or bike 1000m)
Run x 400 meters
Wallballs x 15 reps (or light DB thrusters)
Pushups x 15 reps

-With your back straight, core engaged, and balls of your feet firmly in the straps, push back first with the lower body, then use your upper back to pull hands toward your chest. 
-Release your arms toward the base and bend your knees to glide back to starting position. 
*Think: legs, arms, arms, legs.

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Push-ups

Row, Run, Wallballs and Pushups

Long intervals with wall balls, rowing, running & push-ups

Brandy

25 min EMOM (single dumbbell, all levels)

That was a good one!  Definitely repeating!  Thank you 😊

Long intervals with wall balls, rowing, running & push-ups

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