MedBall Workout, Row & Core

06/14/13

Run 600m with 20# medicine ball
Forward Jumps (over medball) x 20
Lateral Jumps (over medball) x 20
Run 400m w/20# medball
20# Medball Cleans x 20
Punch & Sprawl on medball x 20
Run 200m w/medball
20# Wall Ball Shots x 20
Single-Arm Medball Throws (20#) x 20
100' Sprints x 20
Row 3200 k

Core Workout
4 rounds of:
L-Sit (rings) 30', 20', 15', 15'
Hollow Hold 20'
Situps x 20
Toes to Bar x 10