OWMA W.O.T.D.

Instructor: Freddy

Warm-up:
Run 400 meters
Cone Drills:
Redlines - 5 rounds
Running Backwards - 5 rounds
Side to side - 5 rounds
Sprints - 6 rounds
Run 400 meters

Medicine Ball Toss (with a partner)
Chest Toss
Shot put - left side
Shot put - right side
Torso cross toss
Overhead toss
Underhand squat toss
(30 seconds each exercise, which makes this 3 three-minute rounds)

Tabata Luv! (with an 8 pound medicine ball and a partner)
Sit-up ball toss
Push-ups with a ball toss
Wall Balls (no partner)
(For each exercise, it's 8 rounds consisting of 20 seconds of work, 10 seconds of rest; each exercise lasts for 4 minutes)

A final five minute round
15 squats
5 jumping pull-ups
10 push-ups (on knees)
(Do as many sets of this series within 5 minutes.
Joanne's results: six rounds plus two squats.)