EQUIPMENT: Slam Ball (20), light Barbell (65), Pull-Up Bar, Rings
WARM-UP:
A) Quick Active Stretch
B) 5 Minute-Long Rounds -
Within 1 min., complete the following:
*10 x Air Squat
*10 x Push-Up (challenge: Hand-Release)
*10 x Perfect Sit-Up
Whatever remains of your 1 min. = your rest b/w rounds
SET #1:
10 Minute AMROIRAP by 1s -
1-2-3-4-5-6-7...etc. x
*Jumping Ball Slam
*Pull-Up
SET #2:
10 Minute AMROIRAP by 1s -
*Bear Complex (if using DBs: squat clean + palms-in thruster + palms fwd. thruster)
*Deck Squat Burpee
SET #3: (may want to lighten bar; unloaded even)
10 Minute AMROIRAP by 1s -
*10m Shuttle Sprint Fwd. there/ Bkwd. back (there/ back = 1)(drop to Plank on end lines)
*Clean From Toes http://www.takanoathletics.com/index.php?option=com_content&view=article&id=142%3Aclean-from-toes&catid=62&Itemid=243
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This movement with light weights teaches the final pull with the arms that propels the body under the bar. The movement starts with the bar at deadlift completion position and the athlete standing with the heels as high off the floor as possible. A rapid pull with the arms is followed by a more rapid drop of the body into a full squat position while racking the bar on the shoulders.
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SET #4:
10 Minute AMROIRAP by 1s and 10s -
*1-2-3-4...etc. x Modified Muscle Up (jumping @ high rings, low rings w/ band, low ring pull)
*10-20-30...etc. x Lateral Bar Hop (challenge: w/ Slam Ball held @ chest)
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