Warmup
Time: 12
Upper Erector/Rhomboid SMR (8 min)
+
Poisonberry Ball (10 min)
*in this video they ARE bouncing intentionally so you can do this variation too. think of tennis- a row of boxes is the “net”. Each team is on either side, use a 10# WB to throw at opposing team- if opposing team catches it the game keeps going- throwing back and forth until someone misses- When someone misses the catch or if it hits the “net” that’s a point for your team and the opposing team gets a penalty movement. CATCH is- after you throw the ball you have to complete a burpee and key is to do it FAST before the other team throws at you. First to 3 points wins!
(https://www.youtube.com/watch?v=YghDHl2jwMI)
+
200m Jog
+
10 Russian Kbs
5 Pull-ups->8 Jumping Pull-ups
x2