WARMUP
1 SET
10 Alt. Groiners w/ Twist
10 Kang Squat
5 Push-Ups into Down Dog
10 Banded Shoulder Dislocates
Into…
1 SET
8 Up-Downs
8 Hollow Rocks
8 Slam Ball Deadlift
8 Banded Good Morning
Into…
1-2 SETS
8 Up-Downs + Push-Up
8/8 Single Arm Ring Row
8 Slam Ball Ground to Overhead
8 Supinated Banded Pull Apart
WORKOUT
1.) EVERY 2:30 x 3 SETS
18 Slam Balls (30/20)
15 Ring Rows
12 Burpees
-Rest w/ Time Remaining-
(Score is Slowest Set)
-1:00 Rest b/t P1 & P2-
2.) EVERY 2:00 x 3 SETS
15 Slam Balls
12 Jumping Pull-Ups
10 Burpees
-Rest w/ Time Remaining-
(Score is Slowest Set)
-1:00 Rest b/t P2 & P3-
3.) EVERY 1:30 X 3 SETS
12 Slam Balls
10 Jumping Pull-ups
8 Burpees
OPTIONAL AFTER PARTY
EMOM x 8 MINUTES
MIN 1 – 3-5 SLOW Jefferson Curls
MIN 2 – :45 Alt. Bird Dogs
(No Measure)
Share this page