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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