Workout of the Day Friday 251226 Complete as many rounds and reps as possible in 16 minutes of: 20-calorie row 20 wall-ball shots 20 pull-ups ♀ 14-lb medicine ball to a 9-foot target ♂ 20-lb medicine ball to a 10-foot target Post rounds and reps to the comments. Stimulus and Strategy: Today's workout is a triplet. Manage your pace on the rower to maintain consistent sets on the wall-ball shots and pull-ups. Aim to complete the wall-ball shots in two sets or fewer. For the pull-ups, don’t push to failure too soon. If necessary, consider smaller sets and quicker breaks. Scaling: Reduce the loading of the medicine ball. Reduce the reps of each exercise. To reduce the complexity of wall-ball shots, lower the height of the target. For the chin-over-bar pull-ups, perform jumping pull-ups. In case of injury or limitation, perform the calories on any machine available. For the wall-ball shots, perform dumbbell thrusters. In case of a limitation, perform medicine-ball front squats or med...