45 Minutes With Barbara

EQUIPMENT: Slam Ball (30/20)(drop down ball for weighted pull-ups), Pull-Up Bar, AbMat

WARM-UP:

*Active Stretch

-then:

4 x 100m Run - 1st and 3rd rounds w/o Slam Ball; 2nd and 4th rounds w/ Slam Ball (held centered, chest high)

“45 Minutes with Barbara”

*45 minute time limit for Parts A and B.  If you finish "Barbara" (Part A) before 45:00, rest again for 3 minutes and then start an AMRAP in remaining time of  “Heavy Half-Barbara” (a.k.a. “Fat Barb”) (Part B).

A) “Barbara”

5 Rounds for Time -

*20 x Pull-Up

*30 x Push-Up

*40 x Sit-Up

*50 x Air Squat

-3 Min. REST b/w rounds-

*Be sure to note your “Barbara” time before moving onto “Fat Barb.”

B) “Heavy Half-Barbara” (a.k.a. “Fat Barb”)

AMRAP in Remaining Time -

*10 x SB Knee-Squeeze Pull-up (not gonna lie, I used a 10 lb. ball)(mod: Knee-Squeeze Jumping Pull-Up from Box)

*15 x Plyo Push-Up Up/ Down SB (mod: SB Push-Up)

*20 x SB OH AbMat Sit-Up

*25 x SB Goblet Squat

-1.5 Min. REST b/w Rounds-
(use Rx Slam Ball weight (30/20) in every "Fat Barb" exercise, except for the Pull-Up (15/10 is more appropriate))

----------------------------------------

FINISHER:

10 Min. AMRAP -

*20m Side-to-Side SB Bear Crawl

*20m alt. Pistol Walk (sub: SB Goblet Walking Lunge)

*20m Handstand Walk (sub: 20 x Handstand Shoulder Tap vs. Wall)