ADD ROTATION WORK INTO YOUR CONDITIONING

ADD ROTATION WORK INTO YOUR CONDITIONING

"We can't leave out rotational dynamics," Botsford says. His tool of choice is the medicine ball. But rather than just performing the same old 3 sets of 20-ish, he'll arrange it in a brutal metcon format at the end of a workout.

"With a medicine ball, I'll do an extended, alternating Tabata session of rotating med-ball wall shots, medicine-ball over-the-shoulder, and med-ball Russian twists," he says.

CIRCUIT: 8 ROUNDS

1

WALL BALL SQUAT

20 sec. work, 10 sec. rest 

MEDICINE BALL OVER-THE-SHOULDER

20 sec. work, 10 sec. rest 

MEDICINE BALL RUSSIAN TWIST

20 sec. work, 10 sec. rest 

Warning: This will make you suck wind and see stars. The first time you do it, you'll be sore as hell!