Monday Group Strength and Conditioning


-20s D-ball push (roll the D-ball along the ground by pushing )*

-5 D-ball squats

-5 D-ball cleans


Increase weight each round. Get up to working weight if not there by the 3rd round



2nd workout = Partner workout


For time


-300/270/240 cal bike

Every 2:00, perform

-40 ft. D-ball push

-5 D-ball cleans over shoulder

-5 D-ball squats

Alternate which partner does the D-ball push, cleans, and squats each set. One partner does all the D-ball movement in a set. One partner bikes while the other works on the D-ball.


For the D-ball push, the ball stays on the ground for the whole 40ft

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