Friday
Warm-up
Warm-up
EMOM x 9 MINUTES
Min 1 – :20 Mountain Climbers + :20 Slam Ball Deadlift
Min 2 – :20 Slam Ball OH Press + :20 Lunges
Min 3 – :20 Bootstrappers + :20 Sit-Ups
Min 1 – :20 Mountain Climbers + :20 Slam Ball Deadlift
Min 2 – :20 Slam Ball OH Press + :20 Lunges
Min 3 – :20 Bootstrappers + :20 Sit-Ups
Workout
Metcon (AMRAP – Reps)
"TABATA"
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 – Up-Downs
TABATA 2 – Slam Balls (30/20)|(20/10)
TABATA 3 – Slam Ball Alt. Lunges*
TABATA 4 – Slam Ball Russian Twists**
TABATA 5 – Up-Downs
*Ball held in a Bear Hug, L+R = 1-Rep
**L+R = 1 Rep
-No additional rest b/t Tabatas-
(Score is Reps)
KG SB: (15/10)|(10/5)
Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Hamstrings + Lats
5:00 Foam Roll Hamstrings + Lats
(No Measure)
