EQUIP: Slam Ball (30/20), Dumbbells (25/20), KB (1.25/1.0), Mat
WARM-UP:
*Active Stretch
-then:
30-20-10 x
*Jumping Jack
*Skimming Sumo Squat (a.k.a. “Dynamo Squat”)(mod: sumo squat)
*Plank Jack
SET #1A:
6 Min. AMRAP -
*10m Traveling DB Overhead Lunge
*On Each End Line: 6 (3 ea. arm) x alt. DB Plank Fly
SET #1B:
3 Rounds -
*30-20-10 x Knees-to-Elbows Tuck Jump
*30-20-10 x Slam Ball-Squeeze Suitcase Crunch
*200m Slam Ball Run
SET #2A:
6 Min. AMRAP -
*10m Backward DB Bear Crawl
*On Each End Line: 3 x DB Burpee
SET #2B:
3 Rounds -
*30-20-10 x (Jumping) Ball Slam
*30-20-10 x Plank Hop In/ Out (for speed!)
*200m Slam Ball Run
SET #3A:
6 Min. AMRAP -
*10m Forward Hopping KB Swing (mod: step forward)
*On Each End Line: 3 ea. arm x KB Long Cycle (power clean and press)
No comments:
Post a Comment