Wall-ball Tennis
(Ball can bounce once and after throwing the ball you must do a burpee/bodybuilder, first team to 3 wins) Teams of 2 and losing team must do 10 Burpees/Bodybuilders
+
200m Run
10 Wall Balls
10 Box-Jumps
“”Kelly”” (40m Cap)
5 Rounds
400m run
30 Box Jumps 24/20->20/14->Step-ups
30 Wall-balls 20/14->14/10->Air Squats
Notes: like any workout, this one falls into a certain category. In this case we have long Aerobic Power. We want continued, high breathing movement, scale appropriately so you can move consistently through everything.