WARMUP
AMRAP x 7 MINUTES
10 Slam Ball Ground to Overhead
8 Slam Ball Step Ups
6 Scap Pull-Ups
4 Kipping Swings
WORKOUT
FOR TIME
1000/800m Row
60 Slam Balls (30/20)
50 Toes to Bar
40 Alt. Slam Ball Step-Ups* (24/20)
500/400m Row
30 Slam Balls
25 Toes to Bar
20 Alt. Slam Ball Step-Ups
1000/800m Row
(Score is Time)
*Can Hold Slam Ball Any Way Above Waist.
POST WORKOUT STRENGTH
2-3 SETS
:30 Single Arm Slam Ball Overhead Hold (Right)
-Rest :15-
30 Alt. V-Ups
-Rest :15-
:30 Single Arm Slam Ball Overhead Hold (Left)
-Rest as needed b/t Sets-
(No Measure)
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