The Boys 'Ball'

(Booter, Zacq, Robert and Tyrus)
Exercise 1: JoMo Push-Ups (2 sets of these) -Start with one push up and a one second pause at the top. Then two push-ups with on second pause. Then three push-ups with one second pause at three etc.etc.e.t.c -The workout is 12 sets of push-ups combined and seamless. Go as high as strength will allow but do reach twelve eventually.
Exercise 2: Three Sets of Thirty (3x30 Push-Ups) Simple. But these are done after all the JoMo's are finished.
Exercise 3: One Set of Diamonds (1x10 Diamond Push-Ups)
These are done after the 3x30 push-ups.
Exercise 4: Pull-ups (Try to get to 20 every time) Pull-ups are done in between each set of push ups.
Exercise 5: Ugi Catch-Reach-Throw (3x20)

-With no Ugi these can be modified to a simple* leg lift.

Explaining this is tough so I will put some photos on for aiding of the visual.

1) Ball dropped. Person dropping should drop as near feet as possible because this is where the weight is most intense. The closer the drop is to the knees the less difficult the lift.

2) Catch the ball and SQUEEZE at inner thigh. The difficult part here is gripping the ball.


3) Throw ball from feet to hands. Make sure legs are as straight as possible on the lift into the throw.

4) Reach ball out and extend legs. Just like the book says.

5) Throw ball back to partner. Try to use abs to lift through the throw.

So the structure of the workout is as follows:
-Exercise 1.
-Exercise 4
-Exercise 5
Repeat.
Round 2 (no more 1)
-Exercise 2
-Exercise 4
-Exercise 5
Round 3 (No more 5)
-Exercise 2
-Exercise 4
Repeat.
Round 4 (No more 2)
-Exercise 3
-Exercise 4

DONE!

Breakdown:
This was more of a pulling the weight type workout and will stick around forever I'm sure - I like the workout and will do it more than just this time. Doing pull-ups after every set of everything does get a bit monotonous but then becomes the only challenge because not being able to do five pull ups is quite provoking and makes me want to raise.
It is a challenge and it is either live on your knees or die on your feet.
Choose.

10/10 difficulty*

*As hard as (you) make it.