*Should've done this Conditioning Class on 7-11!! :)
Equip: Partner, shared Rower, Slam Ball (30/20), Wall Ball (20/14)
WARM-UP:
*Active Stretch
-then:
5 Rounds -
*3 x Squat-Thrust
*3 x Up-Down
*3 x Burpee
-------------------------------------------
A) 20 Min. Partner AMRAP -
*Partner 1: 100m Row
*Partner 2: 10 x Slurpee (= Slam Ball Burpee; each rep begins & ends w/ ball OH)
-switch & repeat (if you finish b4 your partner, REST until he/ she is done)
*P1: 200m Row
*P2: 10 x Double-Slam Slurpee (burpee on 2nd ball slam)
-switch & repeat (if you finish b4 your partner, REST until he/ she is done)
*P1: 300m Row
*P2: 10 x Triple-Slam Slurpee (burpee on 3rd ball slam)
-switch & repeat (if you finish b4 your partner, REST until he/ she is done)
*P1: 400m Row
*P2: 10 x Quad-Slam Slurpee (burpee on 4th ball slam)
-switch & repeat (if you finish b4 your partner, REST until he/ she is done)
*P1: 500m Row
*P2: 10 x Quint-Slam Slurpee (burpee on 5th ball slam)
-switch & repeat (if you finish b4 your partner, REST until he/ she is done)
(....etc. (continue to follow pattern until time runs out))
B) 20 Min. Partner AMRAP -
*P1: 100m Run
*P2: 10 x Squat Jumping Wall Ball (jump as you're tossing ball)
-switch & repeat (if you finish b4 your partner, REST until he/ she is done)
*P1: 200m Run
*P2: 10 x Double-Squat Jumping Wall Ball (toss ball on 2nd squat jump)
-switch & repeat (if you finish b4 your partner, REST until he/ she is done)
*P1: 300m Run
*P2: 10 x Triple-Squat Jumping Wall Ball (toss ball on 3rd squat jump)
-switch & repeat (if you finish b4 your partner, REST until he/ she is done)
*P1: 400m Run
*P2: 10 x Quad-Squat Jumping Wall Ball (toss ball on 4th squat jump)
-switch & repeat (if you finish b4 your partner, REST until he/ she is done)
*P1: 500m Run
*P2: 10 x Quint-Squat Jumping Wall Ball (toss ball on 5th squat jump)
-switch & repeat (if you finish b4 your partner, REST until he/ she is done)
(....etc. (continue to follow pattern until time runs out))
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