Viral Workout - Episode 4

All you’ll need for today’s workout is a ball (any ball will do, basketball, volleyball, soccer ball, etc.) and a wall. I used a piece of sidewalk chalk to make a line about seven feet above the ground. (The CF wall ball standard for adult males is a mark set at ten feet.) The idea here is to squat with the ball and transfer force generated from the explosive extension out of the squat into the ball to launch above target; catch the ball and repeat. A proper squat set-up involves placing feet about shoulder width apart with about a 30 degree toe angle out. To initiate the squat for the wall ball effort, have the trainee flex knees out and send butt down at the same rate. The whole foot should remain in contact through the eccentric phase (on the way down), and may only come off the ground after legs and hips extend and to finish the launch of the ball above the target.

“Karen”

150 reps of Wall Balls for time.

*Break reps up any way; for example, 10 sets of 15, 15 sets of 10, etc.