EQUIP: Slam Ball (30/20), Jump Rope, Bar (95/65), Pull-Up Bar, Rings
WARM-UP:
*Active Stretch, then:
*400m Run/ Row
*100 x Jump Rope (singles and double-unders)
*10 x No-Weight Overhead Squat
*10 x Push-Up + Hop-In
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“Kind of Like Chelsea”
EMOM for 15:00 (Adv) -
*5 x HSPU
*10 x SB Goblet Squat (30/20)
*15 x Double-Under (sub: 30 Singles OR 15 Lat Bar Hop)
Modified Rep Schemes for Intermediate and Beginner Levels:
Int: 3 HSPU, 6 GS, 9 D-U (sub: 18 Singles OR 9 Lat Bar Hop)
Beg: 2 HSPU, 4 GS, 6 D-U (sub: 12 Singles OR 6 Lat Bar Hop)
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“Kind of Like Eva”
3 Rounds for Time -
*800m Run
*30 x Sumo Deadlift High Pull (95/65)
*30 x T2B
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FINISHER (Optional):
“Kind of Like Fran”
21-15-9 x
*Ring Push-Up
*Ring Row
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