Equip: Slam Ball (20), GHD (see photo above)
WARM-UP:
*400m Run
*40 x Jumping Jack
*40 x Air Squat
*4 x Inchworm out to 4 Push-Ups - Inchworm back in
MAIN SET:
#1:
30-20-10 x Wall Ball (w/ a 20lb. slam ball)
300-200-100m Run
#2:
30-20-10 x GHD Hip Extension http://www.youtube.com/watch?v=a8uxoyMbOYw
300-200-100m Run
#3:
30-20-10 x Med Ball Clean (w/ a 20 lb. slam ball)
300-200-100m Run
#4:
30-20-10 x Slam Ball Squat-Thrust-Deadlift Jump (hands on ball, hop out to plank, hop in, deadlift ball and jump)
300-200-100m Run
#5:
30-20-10 ea. leg x Single-Arm Slam Ball Overhead Split Squat (legs stay split in the lunge)
300-200-100m Run
#6:
30-20-10 x Side-to-Side Rolling Slam Ball Push-Up
300-200-100m Run
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