With a med ball 6/8 and a partner complete AMRAP in 30 min.
10 ea. forward twist toss R
10 ea. forward twist toss L
10 ea. sideways twist toss R
10 ea. sideways twist toss L
20 ea. partner ball slams
20 ea. situp throws
20 ea. scoop throws
20 ea. leg throws
Post rounds completed to comments.
Offsite (no partner) - "Smack That" instead.
5 rounds:
20 band twist punches R med/heavy
20 band twist punches L med/heavy
20 band high elbows R med/heavy
20 band high elbows L med/heavy
20 situps
20 BTB squats
Post reps completed to comments
Daily Extras - 3 rounds of:
25 weighted squats (you decide the weight)
25 weighted back ext. 8/10
25 SLD 15/20
A Disclosure by Lil Kate
This workout scares a lot of people away due to the fact that it is a partner workout. However, please don’t let that scare you away today. GPP’s foundation is community. Everyone at GPP relies on each other, whether it be to help motivate you through a tough workout or to help make getting out of bed at 5am a little easier. Go outside of your comfort zone today and find yourself a partner.
Fitness isn’t just about the physical.
On the back wall by the dumbbells we have listed 10 aspects of fitness, social being one of them. So, this workout not only focuses on your fitness, but it is helping with the social aspect of your life as well. GPP has created life long friendships. It is something we are proud of and one of the things that makes GPP so special and unique. Get excited for today. It’s going to be a good one!
Workout Notes:
- The real magic in this workout lies within making FAST transitions between exercises. The problem is, you really have to stay on top of things to keep this workout moving. Be warned, there is something about throwing that ball back and forth that can mesmerize you into lethargy.
- Plan ahead by distinguishing roles with your partner today. You'll need a counter. Whoever is counting reps needs to do so OUT-LOUD so that you both know where you are. If you are counting, your teammate needs to be looking ahead and giving cues. Toward the end of the set, it helps if the cuing partner gives commands like, "Leg throws next! I'm up, you're down."
- It's not that completing slow moving rounds during this workout won't be beneficial. It will. But you'll leave cool fitness stuff on the table. This workout can leave you both lying in a heaving pile of sweat if you'll REALLY get after it. "Getting after it" will greatly enhance benefits.
Awe!