Level 1

21-15-9

Wall Ball

Ball Slams

rest 5 minutes

40-30-20-10

Jump Rope

Sit Ups

Level 2

21-15-9

Wall Ball, 14/10#

Ball Slams, 14/10

rest 5 minutes

40-30-20-10

Jump Rope

Sit Ups

Level 3

21-15-9

Wall Ball, 20/14#

Ball Slams, 20/14#

rest 5 minutes

40-30-20-10

Double Unders

Sit Ups

Level 4 Rx

21-15-9

Wall Ball, 30/20#

Ball Slams, 30/20#

rest 5 minutes

50-40-30-20-10

Double Unders

Sit Ups

Motivation

Sarah is home and the kids were very happy to see her.  Dad may be fun but nothing replaces a mother’s love.

Strength

Box Squat Clusters of 3 for 15 mins at 80%

Strategy

Today’s wall ball and ball slams should be a little heavier than normal.  Break them up into manageable sets with small set amount of break time.  During your rest make sure you are walking around keeping the blood flowing for better recovery and then knock out you jump ropes and sit ups as quick as possible.  Keep moving.  Not much pacing on the second part.

Get more Awesome: Box Stretches