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.