EQUIPMENT: PVC Pipe, Barbell (65), Slam Ball (20)
WARM-UP:
*Active Stretch w/ PVC -
-Pass Through
-Around-the-World
100m Run w PVC Overhead
-X-Body Kick
-Samson Lunge
100m Run w/ PVC Overhead
-Heel Squat-Extend (w/ PVC moving overhead)
-Shoulder Press
100m Run w/ PVC Overhead
MAIN SET - Speed & Stamina:
*400m Run
*50 x Ball Slam
*25 x Burpee
*25 x Push Press (w/ barbell)(challenge: 25 x Hang Clean and Press)
2 - 3 min. REST
*400m Run
*40 x Ball Slam
*20 x Burpee
*20 x Push Press (w/ barbell)(challenge: 25 x Hang Clean and Press)
2 - 3 min. REST
*400m Run
*30 x Ball Slam
*15 x Burpee
*15 x Push Press (w/ barbell)(challenge: 25 x Hang Clean and Press)
2 - 3 min. REST
*400m Run
*20 x Ball Slam
*10 x Burpee
*10 x Push Press (w/ barbell)(challenge: 25 x Hang Clean and Press)
2 - 3 min. REST
*400m Run
*10 x Ball Slam
*5 x Burpee
*5 x Push Press (w/ barbell)(challenge: 25 x Hang Clean and Press)
GRAND TOTALS upon completion of above workout:
*150 Ball Slams
*75 Burpees
*75 (Hang Clean &) Press
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