Get ready for some medicine ball work!



1. Review, as a group, the elements of the pre-class dynamic warm-up.

2. Technique review: the medicine ball clean.

3. "Level One"

In teams of two,

  • Run 800m
  • 100 Push press
  • 100 Medicine ball cleans
  • 100 Medball sit-up and toss
  • Run 800m

This is a chipper. Run as a team, divide the reps evenly, partitioning as desired. 30 minute cut-off.

LIII and LII: push press @ 45/33lbs, 20/14lbs medballs, 6/4' toss

LI: five rounds not for time of run 200m, 8 push press, 10 air squats, 12 sit-ups



Have fun!