WARMUP
EMOM x 6 MINUTES (:45 ON / :15 OFF)
MIN 1 – Bike (MOD)
MIN 2 – 5 Slam Ball Good Mornings into Max Slam Ball Deadlifts
MIN 3 – Bike (MOD-FAST)
MIN 4 – 10 Scap Push-Ups into Max Push-Up Negatives
MIN 5 – Bike (SPRINT)
MIN 6 – Ring Rows
WORKOUT
2 SETS
AMRAP x 10 MINUTES
15 Slam Balls (30/20)
10 Hand Release Push-Ups
5 Strict Pull-Ups
-Rest 2:00 b/t Sets-
(Score is Total Rounds + Reps)
PARTNER OPTION
IN TEAMS OF 2…
2 SETS
AMRAP x 12 MINUTES
80 Slam Balls (30/20)
50 Hand Release Push-Ups
20 Strict Pull-Ups
-Rest 1:00 b/t Sets-
Partition work as Needed. P1 works while P2 Rests. Pick up where you left off.
(Score is Total Rounds + Reps)
POST WORKOUT STRENGTH
2-3 SETS
20 DB Floor Press*
15 DBL DB Hammer Curls
10 DBL DB Bent Over Reverse Flyes
-Rest as Needed b/t Sets-
*Option to use Bench or Med. Ball.
(No Measure)
