WARMUP
20 Jumping Jacks
15 Sit-Ups
8 Lunge-Lunge-Squat
10 Slam Ball Ground to Overhead
Into…
10 Jumping Air Squats
10 Slam Balls
10 Slam Ball Goblet Squats
STRENGTH
Back Squat for load:
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
WORKOUT
EMOM x 15 MINUTES
MIN 1 – 5 Front Squats (Athlete Choice, Heavy)*
MIN 2 – 25 Slam Balls (30/20)
MIN 3 – :45 Max Sit-Ups
*Option to build or use the same weight for all sets. Bar can come from floor or rack.
(Score is Total Sit-Ups)
OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Olympic Wall Squat
2:00 Frog Stretch
(No Measure)
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