EQUIPMENT: Slam Ball (20), Heavy DBs (20s), Jump Rope, Mat, Rower
WARM-UP:
*100-90-80-70-60-50-40-30-20-10 x Jump Rope Singles
*10-9-8-7-6-5-4-3-2-1 x Squat-Thrust
SET #1:
A) 4 Rounds -
- 40 x Goblet Squat (Slam Ball) (mod: Air Squat)
- 40 x DB Push Press
- 40 x Sit-Up (feet flat, fingers touch floor behind head-then touch floor by feet)
- 40 (20 ea. leg) x Step-Back Lunge + Knee Drive Hop (weighted - DB front rack)
- 40 x Double-Under (mod: 20 ea. x Single-Leg Jump Rope)
B) POWER ROW:
40 Pulls of Rower for total meters
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SET #2:
A) 4 Rounds -
- 4 x Slam Ball Burpee (“Slurpee)
- 4 x DB Burpee
- 4 x Atomic Man Maker
- 100m Row
B) POWER ROW:
40 Pulls of Rower for total meters (goal: match or beat score from Set #1)
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