Med Ball 4.1

For Time

40 Push-Ups

80 Sit Ups

120 Med Ball Lunges

Warm Up- 7:00 General Cardio (jogging, biking, jump rope, etc.), 15 burpees

3x 3 Push ups, 5 Sit Ups, 8 Lunges

Practice Lunging with the Medicine ball

Med Ball 4.2

For Time

21-18-15-12-9

Med Ball Thruster

1:00 plank after each set

Warm Up. Jefferson Curl, Roll to Straddle, Groiners, 5 Pause Squats, 20 Air Squats, 10-15 PVC or Broomstick shoulder pass through.

Practice Med Ball Thruster: The best description might be a wall ball without throwing the ball. The main difference being that you’ll finish the thruster with the medicine ball fully locked out directly overhead.

Med Ball 4.3

30 Rounds For Time

10 Med Ball Deadlift

4 Burpees

Warm Up- 7:00 General Cardio. 5 inch-worm. 5 burpees

Practice the med ball deadlift: Be sure to try and achieve a flat back even though the ball is very light relative to your deadlift. Stand up to full extension.

Med Ball 4.5

20:00 AMRAP

20 Med Ball Sit Ups

Run 200m w/ the Med Ball

Warm Up: Measure 200m. 3x Jog 200m. 5 squats. 5 push ups. 5 sit ups

Practice the med ball sit up: The ball must touch the ground above your head when your shoulders are on the ground and touch the ground between your legs when you’ve sat up.

Practice running with the med ball: carry it anyway except for with your fingers in those little loops. Tugging on those loops can cause the seams to separate more than they already are.