A1) Tempo Push Up (30X1): 4 x max reps at tempo in 20sec, no
rest
A2) Wall Ball: 4 x max reps in 20sec, Rest 2 min
B ) 10 sets:
50m partner sandbag/wall ball sprint (use alley), Rest 1-2
min
*if weather is bad, sub 10 sec all out effort AD or
treadmill sprint!
*Post results to
comments.
A1) 5 per round
ReplyDeleteA2) 10-11 per round
B) 10 sets of 20 sec treadmill sprints
Extra: 50 burpees