EQUIP: Jump Rope, Slam Ball (20), AbMat, Pull-Up Bar
WARM-UP:
3 Min. AMRAP -
*4 x PVC Pass Through
*3 x PVC Shoulder Press
*2 x PVC Samson Lunge
*1 x PVC Toe-Touch - Roll Up - Snatch
*400m Run
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*AMROIRAP = “As Many Rounds of Increasing Reps As Possible”
10 Min. AMROIRAP:
1-2-3-4-5-6.....etc. x
*Ball Slam (ea. rep starts and finishes w/ SB overhead)
*Slam Ball AbMat Sit-Up
-upon immediate completion of AMROIRAP:
RETURN WORK:
*400m Run
*200m Backward Run
*100m Traveling Jump Rope Singles
10 Min. AMROIRAP:
1-2-3-4-5-6.....etc. x
*Burpee
*Pull-Up
-upon immediate completion of AMROIRAP:
RETURN WORK:
*400m Run
*200m Backward Run
*100m Traveling Jump Rope Singles
10 Min. AMROIRAP:
1-2-3-4-5-6.....etc. x
*Squat-Thrust-Pike Jump (mod: Squat-Thrust-Knee Slap Tuck Jump)
*Slam Ball Squat Clean
-upon immediate completion of AMROIRAP:
RETURN WORK:
*400m Run
*200m Backward Run
*100m Traveling Jump Rope Singles
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