Warm-up
3 ROUNDS (6 MINUTE CAP)
5 Burpees over Slam Ball
10 Slam Ball Deadlifts
10 Cal Row
:30 Overhead Slam Ball Hold
Strength
EVERY 2:30 x 4 SETS
10 Tricep Kickbacks
10 DB Front Raises
10 DB Hammer Curls
(Score is Weight)
Workout
FOR TIME
50 Ball Slams (30/20)
100 Double Unders or 200 Single Unders
20 Up-Downs
1k Row
20 Up-Downs
100 Double Unders or 200 Single Unders
50 Ball Slams (30/20)
(Score is Time)
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