Backblast! Tennis ball burpees
DATE: 2026-04-09
AO: Max Bandwidth
Q: Counterfeit (John Kinneer),
PAX: Dumbledore (Dave Monaco) Elton (Tim) Rio (Andrew DiGiovanni) Rosco P (Rich O'Donnell) Counterfeit (John Kinneer) Deductible(Jordan) Josh Burton (jingle) Infidel (Josh Gentry) , Melamine – 2nd F (Chad), Tube Top (Matt Boretti), Natural Selection (Ray Darwin)
FNGs: None
COUNT: 11
WARMUP: the usual suspects
THE THANG:
1. Indian run line up throw run – runner bounces ball 10 minutes
2. Circle up . Extend arm drop and catch with other arm (2 burpees ea drop) 2 minutes
3. • Wall reaction drill – throw ball against wall with one hand and catch with other hand (2 burpees for each drop) 5 minutes- switch hands for another 5 minutes
4. Line up facing each other 8-10 ft away on one foot and toss balls at each other and catch simultaneously for 5 minutes (complete 2 burpees for each dropped ball)
5. • Partner holds 2 balls shoulder length high and drops 1 ball while other partner facing him 10 ft away sprints to retrieve ball before 2nd bounce (completes 2 burpees if fails to retrieve before 2nd bounce before proceeding) – partner will proceed to complete AMRAP for 5 minutes before switching roles
6. • Partners line up single file 2 ft away from each other. The partner in the back lobs the ball over the head of the other partner who retrieves before 2nd bounce ( completes 2 burpees if fails to retrieve before 2nd bounce before proceeding) – partner will proceed to complete AMRAP for 5 minutes before switching
7. • EMOM: 10 minutes :
• 10 merkins on ball ea hand
• Sprint 20 yards and back with ball
• 20 squats with ball between knees and hands held parallel to ground
• Bear crawl 10 yards and back pushing ball
• 20 American Hammers with ball
MARY:
ANNOUNCEMENTS:
COT:
