Day 69

PLYOMETRICS & CORE.

Warm up with a long lap.

Grab a mat, box for jumping, jump rope and a partner. While your partner is jumping rope, you lay on the mat, one leg straight out and the other bend towards your chest, neither should be touching the ground, crunches, set of 20. Switch legs and do another set of 20. Move to your side, make a triangle with the ground (arm straight, shoulders in the air, feet together on the ground), lift your hips into the air, set of 20. Switch sides and do another set of 20. Switch with your partner and repeat for three full sets.

One person is doing karaokes there and back 40yds (running sideways while you criss cross your feet), twice...the other person is doing up downs (hands on the box, jump backwards, then back towards the box, release hands) then jumping onto it until partner is done with their karaokes. Set of 3.

One partner jumps onto the box in a side position, set of 10. Repeat with the other side, set of 10. While partner is doing that, the other is to be in the low plank position (elbows down, pushup position, butt slightly in the air, thumbs should be right at your nose) and holding until done. Set of 2.

With one leg on the box, the other on the ground, jump up for the ceiling and land, set of 10. Switch legs and do another set of 10. Partner is in high plank position, with one leg towards the ceiling, bring that leg in towards your chest and back out again, switching legs when partner switches sides. Repeat for three full sets.

Grab two air discs and a 15lb medicine ball. One partner does the ab chop (legs and arms straight, extend legs and arms out as far as you can without touching the ground and bring them back together) while the other stands on the discs and does deck slams, set of 20. Repeat for 2 full sets.

On the air discs with the 15lb medicine ball, go side to side (up above your head on one side, bring down in front of you and end up at your hip on the other side). Partner does crunches, set of 30. Repeat for 2 sets.

You and your partner, with the medicine ball, stand about 10 feet apart. Throwing the ball from behind your head, as hard as you can, one bounce to your partner, once ball is released, do an up down on the ground, both should finish a set of 20 up downs. Repeat for two sets.

In squat position, hands touching the ground, jump in the air and back down, set of 20. Partner should be doing toe touches on the ball until squat jumps are done. Switch. Two full sets.