Baller

Warm-up:

300 Single Jump Ropes or 100 Jumping Jacks

20 Ball Slams 10/15 lbs

30 Glute Bridges

2:00 Plank

30 Glute Bridges



Option 1 > 3 Months

With a partner*, complete AMRAP (As Many Rounds As Safely Possible) in 20 minutes of:

20 Squat to Chest Pass (10 per person) 10/15

20 Ball Slams (10 per person) 10/15

20 Half Kneeling Twist Throw Right (10 per person) 10/15

20 Half Kneeling Twist Throw Left (10 per person) 10/15

20 Ball Throw Situps (10 per person) 10/15

20 Leg Throws (20 per person)


Option 2 < 3 Months

With a partner*, complete AMRAP (As Many Rounds As Safely Possible) in 16-18 minutes of:

14 Squat to Chest Pass (7 per person) 10/15

14 Ball Slams (7 per person) 10/15

14 Half-Kneeling Twist Throw Right (7 per person) 10/15

14 Half-Kneeling Twist Throw Left (7 per person) 10/15

14 Ball Throw Situps (7 per person) 10/15

14 Leg Throws (14 per person)


Option 3 < 1 Month

With a partner*, complete AMRAP (As Many Rounds As Safely Possible) in 12-14 minutes of:

10 Squat to Chest Pass (5 per person) 4/10

10 Ball Slams (5 per person) 4/10

10 Half Kneeling Twist Throw Right (5 per person) 4/10

10 Half Kneeling Twist Throw Left (5 per person) 4/10

10 Ball Throw Situps (5 per person) 4/10

10 Leg Throws (10 per person)


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch



Post thoughts and number of rounds to comments


*Solo option

Complete the number of reps, for the amount of time, with the weight suggested, for each of the options above.

Wall Balls or Medicine Ball Squat Throws

Ball Slams

Russian Twists (Double the reps suggested above)

High Weighted Situps

Anchored Leg Raises