WARM UP
OPTIONAL WARM-UP GAME…
PARTNER WARM-UP…
AMRAP x 10 MINUTES
10 Plank Alt. Med. Ball Rolls*
10 Alt. Med. Ball Throws**
10 Synchro Sit-Ups
30 Double-Unders (Alt: 60 Single-Unders)***
*Both partners facing each other in a tall plank position. Partners will roll the med. Ball back and forth to each other.
**Partners will do Wall Balls back and forth to each other.
***P1 works while P2 rests. Split work evenly.
OPTIONAL SOLO WARM-UP…
2 ROUNDS
10 Alt. Plank Rotations
10 Med. Ball Front Squats
10 Med. Ball Push Presses to Target
10 Alt. Deadbugs
30 Double-Unders or 60 Single-Unders
DECK THE WALL BALLS
PARTNER WORKOUT
IN TEAMS OF 2…
2 ROUNDS FOR TIME*
200 Double Unders
150 Wall Balls (20/14)
100 Sit-Ups
50 Strict Pull-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Time)
SOLO WORKOUT OPTION
2 ROUNDS FOR TIME
100 Double Unders or 150 Single Unders
75 Wall Balls (Athlete Choice)
50 Sit-Ups
25 Strict Pull-Ups or Ring Rows
(Score is Time)
*The third of three Holiday Workouts this week!
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 SLOW PVC Pass Thrus
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row
-Rest as Needed b/t Sets-
(No Measure)