50 Double Unders (150 Singles)
25 Wallball 2-fer-1's (12#@9'/20#@10')
Sub for 2-fer-1's = Use a lighter weight ball to perform the movement. If you normally use a 12# ball try an 8# or 10# ball (medicine ball). This will help in throwing it a bit higher and allow you the time to do 2 squats while the ball is in the air.
Otherwise Sub for 2-fer-1's = 2 times the amount with normal weight. Therefor 50 Wallballs each round.
For the 2-fer-1's you may have to use a lighter WB. 2-fer-1's are just that. With the WB in your hands squat down completely and back up thrusting WB to your mark on the wall. As the WB leaves your hands complete another squat (down and up). As you are finishing your 2nd squat (w/o the WB) catch the WB and repeat. HAVE FUN!
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Wednesday September 15, 2010