Intent: Todays training is designed as a partner workout. Athletes must progress down the list in order completing 1 movement then advancing. The rep scheme is designed ti split in half today between partners, scale accordingly.
The ball to target can be a standing toss, push press toss, squat and toss, just hit the target!
The medball sit up toss is supposed to be a toss from one partner to the other as they face one another. The athlete with the ball is the one who does a sit up each rep.
Warm Up:
7 minute AMRAP for quality
5 No push up burpee
10 Mountain Climbers
10 Shoulder tap (push up position)
10 Kipping Swing
10 Medball Russian twist (each side)
RX conditioning:
150 ball to target anyway (10ft.) (20/14)
120 toes to bar
90 medball sit up toss (20/14lb.)
60 burpee step up (20’)
30 Devil Press (50/35lb.)
Intermediate:
150 ball to target anyway (10ft.) (14/10)
120 hanging leg raise / knees to chest
90 medball sit up toss (14/10)
60 burpee step up (20’)
30 Devil Press (35/20lb.)
Baseline:
150 ball to target anyway (9ft.) (10/6lb.)
120 Lying leg raise or V up
90 sit up (partner, you go, I go each rep)
60 burpee
30 Devil Press (15/10lb.)
Cool Down:
Barbell Bicep Curl
3×20
+
Close Grip/ Tricep Push Up
3x max reps
Rest as needed between supersets!
