5 x 5
Perform sets uninterrupted- add weight/ difficulty as desired at the beginning and only scale back if needed. Take up to :30 sec. rest between sets. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.
Then, with a partner, 5 aggressive rounds of:
10 Medicine ball throw/ catch (15lb. W, 20lb. M)
:30 sec. burpee medicine ball pass (15lb. W, 20lb. M)
Throw/ catch: With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive med ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.
Burpee pass: One burpee on the medicine ball, pass to your partner, one burpee on the ground, repeat.
Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Today, alternate movements each round (totaling 4 rounds of each).
Even with no reps to count, hammer position and keep effort at 100%.
If designated movements do not pose a significant challenge, turn bar hang into hanging L-sit, and hollow rock into Superman rock.