*Inspired by my friend and fellow group exercise instructor, Mary Queen. Thanks, M!
EQUIPMENT: Slam Ball (15 - *20 lb.)
WARM-UP:
*Active Stretch
*20 x Speed Skate
*400m Run
*20 x Speed Skate
SET #1:
*10 lengths x 10m Shuttle Sprint (weightless)
*10 x Double-Burpee (2 push-ups/ rep)
*9 lengths x Slam Ball 10m Shuttle Sprint (weighted w/ ball @ chest)
*9 x Triple-Slam Burpee (3 slams/ rep)
*8 lengths x 10m Shuttle Sprint
*8 x Double-Burpee
*7 lengths x SB 10m Shuttle Sprint
*7 x Triple-Slam Burpee
...etc. all the way to 1/ 1.
(even rounds: weightless run w/ double-burpees; odd rounds: weighted run w/ triple-slam burpees)
SPEED DRILL:
3 Rounds for Time -
*200m Row
*20 x Lunge Jump
SET #2:
*10 lengths x 10m Shuttle Sprint (weightless)
*10 x Ninja Get-Up (mod: walking)
*9 lengths x Slam Ball 10m Shuttle Sprint (weighted w/ ball @ chest)
*9 x Slam Ball Squat-Catch-and-Release
*8 lengths x 10m Shuttle Sprint
*8 x Ninja Get-Up
*7 lengths x SB 10m Shuttle Sprint
*7 x Slam Ball Squat-Catch-and-Release
...etc. all the way to 1/ 1.
(even rounds: weightless run w/ ninja get-ups; odd rounds: weighted run w/ sb squat-catch-and-releases)
SPEED DRILL:
3 Rounds for Time -
*200m Row
*20 x Wall Ball (w/ slam ball)
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