Equipment needed: Medicine Ball, Gymboss Timer
1:10 Intervals
Warm up
Jog in place
High knee big steps out to left and right
Reverse walking lunges
Scorpion
Inch worms
Work
1 leg jump hops
Figure 8 with medicine ball then shot put pass to partner
Alternating slams, pick up from left foot, bring over head, and slam by right foot
Plank with 1 or both feet on ball
Lay on back, bring legs straight up, hold, then "roll" ball from knees up towards shoe laces, repeat rolling up and down
Hold arms up with med ball, then bring straight legs and shins to tap ball, repeat up and down with legs
Rest
Walking lunges with straight arm twist with med ball
Standing on one foot, shot put pass to partner
Seated Russian twist, feet off the ground, and tapping ball on each side
Seated side toss with partner, like Russian twist, but tossing to partner
Seated facing partner, lock ankles, both go down, one touches ball, both crunch up, exchange ball, and repeat
Seated facing partner, lock ankles, Russian twist, tap on side, then up and exchange with partner
Rest
Deadlift with ball, one minute to right foot, one minute to left foot
Slams with med ball
Lay on back, ball between knees, then drop knees side to side
Cool down and stretching as necessary