WARMUP
2 ROUNDS
8 Scap Push-Ups
8 Scap Pull-Ups
8 Slam Ball Deadlift
8 Slam Ball OH Press
Into…
8 Alt. Shoulder Taps
8 Ring Rows
8 Slam Ball Ground to OH
4 Inch Worms
Into…
10 Hollow Rocks
8 Slam Balls
6 Narrow Grip Push-Ups
2 Strict Pull-Ups
STRENGTH
Bench Press for load:
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Bench Press*
*Start Moderate and build to Moderate-Heavy.
(Score is Weight)
WORKOUT
3 SETS
AMRAP x 4 MINUTES*
4 Strict Chin-Ups**
8 Narrow Grip Push-Ups
12 Slam Balls (Athlete Choice)***
*Pick up where you left off.
**Option to Alternate Rounds of 2 Wall Walks if prepping for the 2023 Open.
***Option to sub light KB Swing
-Rest 1:00 b/t Sets-
(Score is Total Rounds + Reps)
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