Equip: Uneven Barbell (i.e. 70 lb. = 45 bar + 10 & 15 bumpers), Slam Ball (20), Uneven DBs (10/ 15 lb.)
WARM-UP:
2 Rounds -
*200m Run
*10 (5 w/ heavy DB in R hand/ 5 w/ heavy DB in L hand) x DB Clean and Press
MAIN SET - Let the “Uneven Heavin’” begin...
1)
*40 x Split Squat Wall Ball (switch legs every 5 reps)(using slam ball)
*after every 5th rep: 2 x Uneven Barbell Power Clean and Press - Hop Over Bar (may jerk or push press)
~Uneven 200m DB Run (10 lb. DB in R hand/ 15 lb. DB in L hand 1st 100m, switch for 2nd 100m)
2)
*40 x Med Ball Clean and Press (w/ slam ball)
*after every 5th rep: 2 x Uneven Barbell Power Clean and Press - Hop Over Bar (may jerk or push press)
~Uneven 200m DB Run (10 lb. DB in R hand/ 15 lb. DB in L hand 1st 100m, switch for 2nd 100m)
3)
*40 x Rolling Slam Ball Push-Up
*after every 5th rep: 2 x Uneven Barbell Power Clean and Press - Hop Over Bar (may jerk or push press)
~Uneven 200m DB Run (10 lb. DB in R hand/ 15 lb. DB in L hand 1st 100m, switch for 2nd 100m)
4)
*40 x Jumping Slam Squat
*after every 5th rep: 2 x Uneven Barbell Power Clean and Press - Hop Over Bar (may jerk or push press)
~Uneven 200m DB Run (10 lb. DB in R hand/ 15 lb. DB in L hand 1st 100m, switch for 2nd 100m)
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