Prep
“Musical Medballs”
*Set-up 10-15 medballs having people perform a bodyweight exercise moving around the medballs. Once you stop the music they will try to sit on a medball. The person that is left will complete their choice of one of the following exercises to the side (air squats, sit-ups, burpees, push-ups). After each set remove one medball until you only have two people left and one medball. “
A.
Max Reps in teams of 3
5:00 x Max Wall Balls (20/14)
Rest 60s
5:00 x Max Calories Row
Rest 60s
5:00 x Max Reps Burpee Pull-ups
Rest 60s
5:00 x Max Reps Alt. DB Snatches (50/35)
Rest 60s.
5:00 x Max Calories Bike
– Goal: Each partner completes quick bursts of high-effort work. Split however desired, but each interval should be fast-paced. Score = total reps
B.
Banded Face Pull Aparts
Max reps in 3:00.
– Rest as needed.
– exceed total reps from last week by 10.