Phase 5- Medicine Ball

5.1

15:00 

Run 1k

AMRAP

12 Med Ball Deadlift

12 Med Ball Front Squat

Warm Up- leg swings, Jefferson Curl, Groiners. Skipping, Butt Kickers, Broad Jump, Caraeoca, Clappers, Fast High Knees 4x20.

5 pause squats, 10 air squat, 10 medball front squat, 10 medball deadlift

5.2

AMRAP

1:00 Med Ball Lunge

1:00 ½ V Sit Up

2:00 Med Ball Lunge

2:00 ½ V Sit Up

3:00 Med ball Lunge

3:00 ½ V Sit Up

Warm Up- 5:00 General Cardio

10 Groiners, 10 inch worms, quad stretch 1:00 per side

20 walking lunges, 20 med ball lunges

5.3 

For Time

300 Double Unders

EMOM

5 burpee medball g2oh

Or

8:00 AMRAP Single Unders

EMOM

5 Burpee Medball g2oh

Warm Up- 50 Single unders, 5-10-15-20 double unders

practice burpee medball ground to overhead

5.5

Inside Karen

150 Medball Thrusters for Time

Warm Up: 5:00 general cardio

5 pause squats, 20 air squats

practice med ball thrusters

Set a clock, get after it!