Saturday, 19 November, 2016

Partner Med Ball Warm-up:

Chest Pass x 10 each

Overhead Pass x 10 each

Twist to the Right x 10 each

Twist to the Left x 10 each

Granny Toss x 10 each

“Wall Ball” Toss x 10 each

1 minute of Tuck Hold Pass

Simple KB Swing Warm-up

1) Max hang on pull-up bar in 2 minutes

2) L-sit Development -2x Max Time L-Sit + Max Time Tuck Sit

-2x 20 seconds

-Sit n’ Reach + 10 seconds left foot off floor

and 10 seconds right foot off floor –

2x 20 seconds Straddle elbows on floor + 5 seconds left foot off floor + 5 seconds right foot off floor.

3 Rounds:

100 Swings (55/35)

100 Wall Ball shots (20/14 lb ball to 10/9′ target)

*1 person works at a time. No less than 25 reps at a time.

Pick 1: Bike, row, or jog easy x 5 minutes or

Couch stretch, 90 seconds/side