Jack, Javy

Monday, June 11

Warm up:
Med Ball Tosses:
10 x Press from chest
10 x Overhand Toss
10 x Underhand Toss
10 x Backwards overhand Toss

Then:
10 x Ring Pull up
1 x Rope climb to top
Ball Slams down and back on the strait away (100m) alternating w/ partner
3 min rest
4 sets

Then:
Med Ball Press toss (down and back, 100m total)
Rest While Partner goes
Med Ball Overhand Toss (down and back, 100m total)
Rest While Partner goes
Med Ball Underhand Toss (down and back, 100m total)
Rest While Partner goes
Med Ball Backward Overhand Toss (down and back, 100m total)
3 min rest

Med Ball Press toss ( ¾ down and back, 75m total)
Rest While Partner goes
Med Ball Overhand Toss (¾ down and back, 75m total)
Rest While Partner goes
Med Ball Underhand Toss (¾ down and back, 75m total)
Rest While Partner goes
Med Ball Backward Overhand Toss (¾ down and back, 75m total)
2 min rest

Med Ball Press toss (½ down and back, 50m total)
Rest While Partner goes
Med Ball Overhand Toss (½ down and back, 50m total)
Rest While Partner goes
Med Ball Underhand Toss (½ down and back, 50m total)
Rest While Partner goes
Med Ball Backward Overhand Toss (½ down and back, 50m total)

Then:
2x10 Cauldron (10x two-handed circles in each direction) @ barbell only)
2x5 Cauldron (5x one-handed circles in each direction) @ barbell only)
2x10 Cauldron (10x two-handed circles in each direction) @ barbell + 25lbs)
2x5 Cauldron (5x one-handed circles in each direction) @ barbell only + 25lbs)
2x5 Cauldron (5x one-handed circles in each direction) @ barbell only + 25lbs)
2x10 Cauldron (10x two-handed circles in each direction) @ barbell + 25lbs)

Then:
7 x Clap and Pull up
3 sets

ABS
20 x Partner Roman Chair strait ball tosses (Ball at chest, 7kg ball)
15 x Partner Roman Chair strait ball tosses (Ball above head, 7kg ball)
15 x Partner Roman Chair strait ball tosses (Ball above head, 7kg ball)
15 x Partner Roman Chair strait ball tosses (Ball above head, 7kg ball)

30 x Partner Roma Chair side tosses (15 each side, 5.5kg ball)
3 sets

Notes: Click here and watch the "balls" video to view the different types of ball throws. When you throw the ball, let it bounce once and then catch it. We used the 7kg ball. Below are some pictures of what the Cauldron looks like. First the 2 handed, then the one handed. Stir that cauldron!