Thursday
Warm-up
Warm-up
AMRAP x 4 MINUTES
10 Slam Ball Deadlift
20 Alt. Plank Hip Taps
:30 Cardio Choice (EZ-MOD)
10 Slam Ball Deadlift
20 Alt. Plank Hip Taps
:30 Cardio Choice (EZ-MOD)
INTO…
AMRAP x 4 MINUTES
10 Slam Ball Ground To Overhead
20 Banded Pull-Aparts
:30 Cardio Choice (MOD-HARD)
Workout
Metcon (1 Rounds for reps)
EMOM x 25 MINUTES
MIN 1 – :45 Slam Balls (30/20)|(20/10)
MIN 2 – :45 Russian Twists*
MIN 3&4 – Max Cal Cardio Choice
MIN 5 – Walking Rest
MIN 1 – :45 Slam Balls (30/20)|(20/10)
MIN 2 – :45 Russian Twists*
MIN 3&4 – Max Cal Cardio Choice
MIN 5 – Walking Rest
*Option to use Slam Ball.
(Score is Lowest Cals)
KG SB: (15/10)|(10/5)
Cool Down
Warm-up
FOR RECOVERY
1:00 Single Arm Banded Distraction (R)
1:00 Single Arm Banded Distraction (L)
1:00 Hanging Partner Shoulder Stretch
2:00 Foam Roll Lats
1:00 Single Arm Banded Distraction (R)
1:00 Single Arm Banded Distraction (L)
1:00 Hanging Partner Shoulder Stretch
2:00 Foam Roll Lats
(No Measure)
