Pick a med ball. Name it. This is your friend for the entire workout. No matter what, do not put it down. There is a 5 ball-slam penalty for every time you set it down. You must complete the 5 ball slams before returning to your movement.
3 minutes of wallballs
3 minutes of step ups
3 minutes of lunges holding the ball overhead
3 minutes of good mornings
3 minutes of reverse burpees
Run 400 meters with the ball
Score is total time in seconds minus reps. Lowest score wins. (Total time will include the timed rounds plus the run. So, 15min plus however long it takes to run 400M.) Post at-home modifications and score to comments. Compare to 3/16/11.
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