“Medball and Chain”
MOB: Full body mobility
WU: 2:00 of jump rope/double under practice. Review movements.
C: For time. In teams of 2:
Buy In: 100 double unders (one partner works at a time)
6 rounds of:
400m medball run 14# (both partners run, you may switch who carries the medball at anytime, medball must be on your shoulder)
16 partner wallballs 14#
16 partner medball situp to throw 14#
Cash Out: 100 double unders (one partner works at a time)
LI: Weight of choice. 3:1 single unders to double unders.
PWMOB: Full body rollout.
Chisel: Same
Advanced: 20# medball. 100 double unders per partner instead of per team.
Endurance: 800m runs with no medball.
The Mar: Accumulate 20:00 of walking outside today with a friend.
M2B:
Buy In: :60 of jump rope or toe taps to a plate
6 rounds of:
400m row
16 partner wallballs
16 Hanging knee raises
Cash out: :60 of jump rope or toe taps to a plate