220514

Workout of the day

5 rounds for time of:
20 wall-ball shots
10 weight pull-ups, hold the medicine ball between the legs or feet

W: 14lb ball to 9ft target
M: 20lb ball to 10ft target

Workout at home

5 rounds of:
20 back pack thrusters
10 back pack transfers

-Laying face up, holding the back pack overhead, perform a V-up and pass the back pack to the feet. Lower the feet, holding the back pack and perform another V-up. Transfer the back pack from overhead to between the feet and back to overhead for one rep. This could also be called a V-up ball transfer or Sit-up ball transfer, but performed with a back pack at home if a medicine ball is not available. 

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