In the photo below, Anna demonstrates a Plate Overhead Reverse Step Lunge with excellent technique. (Check out those locked out arms with the load right over her center of mass!) The lunge can be considered a very basic body weight movement, and often times we perform lunges unweighted or with a bar or DBs in the front rack. BUT because we must be prepared for the unknown and unknowable, sometimes very traditional movements, like a lunge, get paired with something non-traditional, or underground. Not only does this keep things exciting, it allows us to test ourselves against some movement variations we may not be accustomed to. Take today’s workout for example, we take a straightforward 200m run and add the novel task of doing it with the medicine ball you will use for your wallball shots. Hold it however you want and when you get back from the run, get as many wallball shots as you can before time expires!

Five 3-minute rounds of:
Run 200 meters with a medicine ball
Max reps wall-ball shots (20/14#, 10/9ft)
-rest 1 minute between rounds-
Post total # of Wallball Shots completed