Week 5

Hey all!

Great job with the workout yesterday/today. You guys did different workouts, so I'm going to post both of them:

SATURDAY: (outdoor circuits with sprints and medicine ball)
Equipment needed: mat, medicine ball, preferably an "outdoor" surface as you'll be bouncing the ball off the ground.

Each exercise is for 1 minute, MB = medicine ball

1) Jumping Jacks
2)Squat-shoulder press - MB 
2) Side to side pushup - MB 
3)Forward Toss - MB
4) Seated oblique twist - MB
5) Side to side toss - MB
6) Sit-up with chest press - MB
7) Mountain climbers

SPRINT ROUND 1:
Round 1-- Sprint x 1 (alternate with wall sit)
Round 2 -- Sprint x 2 (alternate with wall sit)
Round 3 -- Sprint x 3 (alternate with wall sit)

REPEAT 1-7

SPRINT ROUND 2:
Travel jump squat (down), jog (back) x 2 (alternate with MB biceps curl)
Sprint x 3 (alternate with quick chest pass to ground)

REPEAT 1-7


SUNDAY EVENING:
Equipment -- Kettlebell, mat

1 minute intervals; rest 1 minute after whole set is complete. Repeat 3 times.

1) Squat- shoulder press
2) Double arm kettlebell toss
3) Single arm row
4) single arm kettlebell toss
5) seated oblique twist
6) sit-up with chest press
7) mountain climbers
8) figure -8 kettlebell toss
9) alternating front lunges
10) side bend