MEDICINE BALL ABS.
Warm up with 10 minutes on the stationary bike.
Grab a a partner, mat and a medicine ball (I used the 18lb ball). Partner A runs two suicides (three cones, furthest only about 20yds away) while partner B holds the medicine ball and does jack knifes. Switch. Repeat for three full sets.
Partner A runs a dumpster sprint while Partner B does full sit ups with the medicine ball (holding the ball, rest it on your upper chest, elbows out.) Switch for three full sets.
Partner A runs a small lap while partner B holds a high plank with feet on the medicine ball. Switch. Repeat for three full sets.
Partner A does 20 up/downs while partner B does toe touches with the medicine ball. Switch. Repeat for three full sets.
Both partners sit in full sit up position, facing eachother, feet linked. Pass the medicine ball back and forth, set of 50 (25 with the ball for each of you). Run a small lap (about a quarter mile). Repeat for two full sets.
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