Warm-up:
200 m Run/Row
30 Glute Bridges
Side Lunges (5-8 each side)
Down Dog to Runner's Lunge & Twist (5-8 each side)
Resistance Band Postural Complex
Resistance Band Shoulder/Chest Mobility
Workout may be completed as a team of two* or individually.
Option 1 > 3 Months
Complete 100 Medicine Ball Squat Throws 10/15 for time
-If a break is needed, take a break in a plank position OR by completing continuous sit-ups
-Planks may be held as side planks as well
-Attempt to throw the ball a minimum of 3 feet in the air
*As a team, one person completes Medicine Ball Throws while the other holds a plank. Switch places as needed until both members complete 100 reps each
Option 1 > 3 Months
Complete 75 Medicine Ball Squat Throws 10/15 for time
-If a break is needed, take a break in a plank position OR by completing continuous sit-ups
-Planks may be held as side planks as well
-Attempt to throw the ball a minimum of 3 feet in the air
*As a team, one person completes Medicine Ball Throws while the other holds a plank. Switch places as needed until both members complete 75 reps each.
Option 3 < 1 Month
Complete 40-50 Medicine Ball Squat Throws 4/10 for time
-If a break is needed, take a break in a plank position OR by completing continuous sit-ups
-Planks may be held as side planks as well
-Attempt to throw the ball a minimum of 3 feet in the air
*As a team, one person completes Medicine Ball Throws while the other holds a plank. Switch places as needed until both members complete 40-50 reps each
Cool Down:
Post time and thoughts to comments
CTW (Challenge of the Week) As many Single Jump Ropes as possible in 1 Minute
Gallon Challenge begins January 1!
