WORKOUT
Warm-up
10 x Slam Ball Death March
10 x Slam Ball Squats
10 x Slam Ball Glute Bridges
10 x Slam Ball Single leg V-Ups
x 2 rounds
then:
A. Back Squat @40×1 x 6-5-4-3 all tough sets
* go up in weight per set
Rest 15 sec
30 sec weighted wall sit
Rest as needed b.t sets x 4 sets
+
2 mins on /1 Min off x 6 sets:
15/10 Cal Rowing
5 Hang Squat cleans @135/95# or 95/65
MAX ball slams in remainder time
+
Finisher if time:
Prone I.Y.T x 5/direction slow and controlled
20 plank up downs + 10-20 push ups
20 tuck ups
x 3 rounds
BOOTCAMP
Every 4 mins x 5 sets:
200m Run
20 jumping lunges
20 shoulder taps
10 push ups
+
3 rounds:
45 sec Wall sit
15 sec rest
45 sec air squats
15 sec rest
45 sec plank up down to toe reaches
15 sec rest
45 sec burpees
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