1 Tabata interval (20 sec. work/ 10 rest x 8 ) Inchworm
80 Wall ball
8 Arm bar stretch* (1L, 1R x 4) @ 75% 1RM TGU
*Count a 10/1000 in the turned over/ locked out position of the movement: Arm straight, shoulder active and open (not passive and closed), hips turned to the ground.
Arms should be partially fatigued from the inchworm round, which should force proper sequence of movement on the wall ball: Legs, hip, arms last. Keep a flat back, elbows pointed forward not down, and specific breathing.
Don’t ignore composition for the sake of expedited completion:
The skills developed in wall ball transfer to many more complex movements, and, as always, the details of proper execution will determine the quality of your physical progression.