A. GENERAL (4:00)
Tabata, 2 intervals at each station
- Air Squats
- Plank Shoulder Taps
- Jumping Jacks
- Burpees / Down & Ups

B. MOBILITY / ACTIVATION (1:30)
Cat Cows
12 total Reps

C. SPECIFIC (8:00)
Wall Balls
- 15 Medicine Ball Squats
- 10 Air Balls
- 2 x 5 Wall Balls
----
AbMat Sit ups
10 with Straight Legs
10 Butterfly Sit ups
5-10 Medicine Ball Sit-ups (RX+)
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Machine
2 Sets:
0:20 Easy
0:20 Moderate
0:20 Hard

A. GENERAL (8:00)
Medicine Ball Partner Toss
- 20 Chest Passes
- 20 Lateral Tosses, One side
- 20 Overhead Toss
- 20 Lateral Tosses, Opposite side
- 20 Underhand Tosses
- 20 Sit-up Pass

B. MOBILITY / ACTIVATION (1:30)
Cat Cows
12 total Reps

C. SPECIFIC (8:00)
Wall Balls
- 15 Medicine Ball Squats
- 10 Air Balls
- 2 x 5 Wall Balls
----
Abmat Sit ups
10 with Straight Legs
10 Butterfly Sit ups
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Machine
You go I Go
6 sets
0:30 on, 0:30 off

For Time:
150 Wall Balls @ 20/14 lbs
150 Calories on a Machine
150 Abmat Sit-Ups

Break up as desired.

RX+ Medicine Ball Abmat Sit-ups

Score: Time
Time Cap: 30:00
Kilograms: N/A

Scaling Options
Beginner
100 Wall Balls @ 10/8 lbs
100 Calories on a Machine
100 Abmat Sit Ups

Intermediate
150 Wall Balls @ 16/12 lbs
150 Calories on a Machine
150 Abmat Sit Ups

For Time, in pairs
300 Wall Balls
300 Calories
300 Abmat Sit-Ups

Break up As Desired, both partners working at the same time

Score: Time
Time Cap: 30:00
Kilograms: N/A

Scaling Options
Beginner
200Wall Balls @ 10/8 lbs
200 Calories on a Machine
200 Abmat Sit Ups

Intermediate
300 Wall Balls @ 16/12 lbs
300 Calories on a Machine
300 Abmat Sit Ups

Medicine Ball Hip Toss
6 x 3

Goal: Power Accessory