3 min Jump rope
2-3 sets of 5-10reps:
-Air squats
-Burpees
-Hindu push ups
Main Set
Find a medicine ball that is in the weight range of 6 -14 lbs, then go to a location that has a great deal of room ie; a football field or gymnasium or empty parking lot.
the workout:
Heckofahundred: throw med ball using various methods as hard and as far as you can then sprint to recover it and repeat for 100 repetitions.
Scaled down
Fantasticfifty: throw med ball using various methods as hard and as far as you can then sprint to recover it and repeat for 50 repetitions.
Dirtythirty: you get the idea... 30 reps
Remember...you are trying to get a good cardiovascular/strength workout so, go hard!
Zeke, getting ready for a terribletwenty before school.
Happy Training
Rayne
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