pre-party

team "on the Bottom"

melissa.
pcme, melissa, tj, karen, ronnie, meg, sam, gary, steve, brad:

warm up:

10:00 jog (it could be yogging; the j might be silent).

"now that you mention it, i think i am bleeding inside my chest."

p1: sprint 400 meters

p2: ball hold

2 rounds

*i wanted this to be done at a sprint pace. unfortunately running is not a part of everyone's game plan, but fortunately a burning chest was the outcome for everyone.

5:00 rest

p1: clean and toss ball 400 meters

p2: rest

cooldown:

yog 800 meters

party:

pcme, steve, tj, brad, gary, karen

2:00 work periods

:30 rest

ball slams

rack hold

whip smash

pullup

rope pull/sprint

2:00 rest

then 1:00 work periods/:30 rest

same progression.