WB and FGB Day

WALL BALL DRILLS:

• Tabata (8 Rnds of 20 sec. ON/ 10 sec. OFF): Wall Ball (squat w/ MB held at chest, as coming up out of squat, toss MB up and overhead to bounce high up on the wall, catch and squat back down)
• 1 min. ea. leg x S-L Elevated Squat (1 foot atop MB)
• Tabata: Lunge + Straight Ahead MB Wall Toss (switch legs ea. round)
• 1 min. ea. leg x S-L Elevated Squat
• Tabata: Burpee Wall Ball (hands on MB, push-up, hop in, squat and toss ball high vs. wall)(mod: hands aside ball on p-u (chest to MB))
• 1 min. x Lunge + Straight Ahead MB Wall Toss

ZERO EQUIPMENT (Body Weight Only) "FIGHT GONE BAD: "

(5 exercises, 1 min. ea. station, 1 min. rest,  3 rounds)(17 min. total)

1. Boat Sit Russian Twist (straight legged V-sit)(weightless; touch wrist to floor beside hip)
2. Burpee
3. Squat (fingertips touch floor) Jump to Pull-Up (squat jump up to pull-up bar, immediately do a pull-up)
4. Handstand Hold vs. Wall (challenge: Handstand Push-Up)
5. Burpee-Pull-up (A.K.A "G.I. Jane")
6. REST