balls of pain

4 heavy hitters attacked this morning!

Warm-Up

  • Arm Circles
  • Neck Rotations
  • Imperial Walkers
  • Trunk Swings
  • Squats
  • Lateral Shuffles
  • Butt Kickers
  • High Knees

Workout # 1

6 Rounds of

  • 35 lb wall balls or ball over shoulder
  • Peter Parkers
  • 20 lb wall balls or ball over shoulder
  • Parker Peters

at an interval of :45 / :15 (work 45 seconds / rest 15)

Workout # 2

AMRAP – As many rounds as possible in 10 minutes

  • 1 slam
  • walk/jog down the casino stairs
  • 1 merkin
  • walk/jog up the casio stairs
  • 2 slams
  • walk/jog down the casino stairs
  • 2 merkins
  • walk/jog up the casino stairs
  • 3 slams
  • walk/jog down the casino stairs
  • 3 merkins
  • walk/jog up the casino stairs
  • 4 slams
  • walk/jog down the casino stairs
  • 4 merkins

Repeating until time expires. This was brutal. Everybody was crushing it and I believe we all competed 13 rounds.

COT – Circle of Trust

Holiday Party this Saturday December 11th

Revival Workout December 18th

Stay Ready,

Patrick ‘D2’ Jeter

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