WARM-UP
2 ROUNDS
30 Mountain Climbers
10 Slam Ball Deadlifts
10 Slam Ball Strict Press
5/5 Hand Over Hand Ring Rows*

Into…
2 ROUNDS
8 Up-Downs
8 Slam Ball G2OH**
6 Lunge + Lunge + Squat

Into…
2 ROUNDS
5 Burpees
5 Slam Balls
:20 Wall Sit

*Place one hand on top of the other with the ring vertical. Complete 5 reps with one hand on top and then switch.

**Similar to a Plate G2OH. Focus on keeping the Slam Ball close on the way up.

WORKOUT
ON A 5:00 RUNNING CLOCK…
40/30 Cal Bike
:30 Wall Sit
Max Rope Climbs or Knees to Chest + Strict Pull-Ups/Ring Rows In Time Remaining
(Score is Reps)

-Rest 2:00-

ON A 5:00 RUNNING CLOCK…
40/30 Cal Bike
:30 Wall Sit
Max Slam Balls (20/15/10) In Time Remaining
(Score is Reps)

-Rest 2:00-

ON A 5:00 RUNNING CLOCK…
40/30 Cal Bike
:30 Wall Sit
Max Burpees In Time Remaining
*Each :30 Wall Sit Must be performed Unbroken
(Score is Reps)

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