Intermediate
Strength:
4 Rounds –
4 Explosive med ball chest throws
Rest x 30 – 45 sec
4 Explosive backward med ball throws
Rest x 30 – 45 sec
Muscular Endurance:
Complete 3 rounds of the following with a partner –
6 Hollow body overhead med ball passes
8 Hollow body lateral med ball passes / side
15 Hollow body med ball passes
Metabolic Conditioning:
In teams of two alternate reps with your partner to complete 4 rounds of the following –
10 Sandbag ground to overheads
8 Sandbag push-ups / side
8 Sandbag side to side deadlifts / side
Partner sandbag run x 200 meters
Mobility:
Accumulate 60 seconds completing the barbell reach-back stretch. You can also use a counter or table-top to complete this stretch.
Complete the towel stretch for 75 seconds on each side.
Beginner
Strength:
4 Rounds –
6 Explosive med ball chest throws
Rest x 30 – 45 sec
6 Explosive backward med ball throws
Rest x 30 – 45 sec
Muscular Endurance:
Complete 4 rounds of the following with a partner –
20 Hollow body med ball passes
Metabolic Conditioning:
In teams of two alternate reps with your partner to complete 4 rounds of the following –
10 Med-ball ground to overheads
5 Push-ups
15 Kettlebell deadlifts
5 Push-ups
Run x 200 meters
Mobility:
Accumulate 60 seconds completing the barbell reach-back stretch. You can also use a counter or table-top to complete this stretch.
Complete the towel stretch for 75 seconds on each side.
