Plank tap relay game
• Set up a row of kettlebells, dumbbells, or medicine balls.
• If you have 5 or fewer athletes, they can move through one after the other vs. racing head to head.
• Each athlete must touch each object twice.
• You can increase the difficulty of the game by increasing from 2 touches to 4 touches.

On a 5:00 clock:
Plank tap relays

– RX –
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (20/24 in) (35/50 lb)
1:00 deadlifts (155/225 lb)
– No rest between rounds.

– INTERMEDIATE –
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (20/24 in) (20/35 lb)
1:00 deadlifts (105/155 lb)
– No rest between rounds.

– BEGINNER –
4 rounds for reps:
1:00 plank hold
1:00 unweighted box step-ups (12/20 in)
1:00 deadlifts (65/95 lb)
– No rest between rounds.

Post-workout
1 set:
Max-effort L-sit hold
– Rest as needed.

2 sets:
L-sit hold for 50% of your max-effort
– Rest as needed.

1 set:
1:30 couch stretch/leg

4 rounds for reps:
1:00 plank hold
1:00 single-dumbbell box step-ups (20/24 in) (35/50 lb)
1:00 double-dumbbell deadlifts (35/50 lb)
– No rest between rounds.
– Substitute with dumbbell lunges if nothing is available to step to.