ABS & CORE.
Warm up with two large laps.
Grab a partner. Partner 'A' does crunches, set of 50. Parnter 'B' does deck slams with a medicine ball until Partner 'A' is done. Switch and repeat. Three full sets.
Run a small lap.
Partner 'A' does leg lifts, set of 30. Partner 'B' uses the medicine ball and goes diagnal (starting at the top left, swing it to the bottom right) for 15, then switch sides. Switch and repeat. Three full sets.
Run a small lap.
Partner 'A' does scissor kicks, set of 20. Partner 'B' does 3-point deck slams until Partner 'A' is done. Switch and repeat. Three full sets.
Run a small lap.
Partner 'A' does a small lap. Partner 'B', with the medicine ball, feet slightly off the ground in sitting position, bring the ball from side to side until Partner 'A' gets back. Switch and repeat for three full sets.
Partner 'A' does a dumpster sprint while Partner 'B' holds a low plank. Switch and repeat for two sets.
Run a large lap.
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