A10
9 Slamball Squat Throws
27 Slamball Narrow Mountain Climbers
9 Slamball Squat Throws
18 Slamball Pull-Unders
9 Slamball Squat Throws
3 Slamball Burpees
A20
9 Slamball Squat Throws
27 Slamball Narrow Mountain Climbers
9 Slamball Squat Throws
18 Slamball Pull-Unders
9 Slamball Squat Throws
3 Slamball Burpees
BUILT BODY
Strength
Back Squat: Sets of 5
~20 Minutes
Core
7 Rounds –
30 Seconds: Abmat Sit-ups
20 Seconds: Hollow Body Hold
10 Seconds: Rest
Conditioning
5 Rounds:
12 Snatches
25 Air Squats
(6.5 Minute cap)
Mobility
Cat & Cow: 15-20 Reps
A30 – MEMBERS ONLY
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7 Rounds –
10 Mountain Climbers
10 Narrow Mountain Climbers
2 Half Burpees
1 Tuck Jump
…then…
5 Rounds –
5 Pull-ups
10 Push-ups
15 Air Squats
…then…
3 Rounds –
21 Slamball Squat Cleans
21 Swings
…then…
1 Round –
35 Box Jumps
