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Date Warmup Squat w/ Med Ball Overhead (weight) Squat w/ Med Ball Overhead (weight) Squat w/ Med Ball

Overhead 25 20 20 25 25 25 60 60 sec sec 20 20 20 20 20 20 20 20 20 20 20 15 15 15 25 25 25 25 25 25 (weight) V-Sit w/ Twist (weight) V-Sit w/ Twist (weight) Pushup Pushup Pushup Plank Plank Roll In Roll In Roll In Roll Out Roll Out Roll Out Jacknife Jacknife Jacknife Dip Dip Pyramid Pyramid Pyramid Pushup (feet on ball) Pushup (feet on ball) Med Ball Lift (weight) Med Ball Lift (weight) Med Ball Throw (weight) Med Ball Throw (weight) 25 25

Notes: Exercises with bold outlines are intended to be alternated without rest. Goal 5 min

Goal Oblique Crunch with Med Ball (Left) (weight) Oblique Crunch with Med Ball (Right) (weight) Oblique Crunch with Med Ball (Left) (weight) Oblique Crunch with Med Ball (Right) (weight) Oblique Crunch with Med Ball (Left) 20 20 30 30 30 30 25 25 (weight) Oblique Crunch with Med Ball (Right) (weight) 20 20 Tuck Hop Tuck Hop 20 Step Up (Left) Step Up (Right) Step Up (Left) Step Up (Right) 20 Quick Feet Quick Feet Step Up and Jump (Left) 15 15 15 15 30 30 25 25 5 min Step Up and Jump (Right) Step Up and Jump (Left) Step Up and Jump (Right) Jump Down and Jump Jump Down and Jump Jump and Jump Up Jump and Jump Up Cooldown

Date 1m 1m 30 30