A10
50 Slamball Hang to Overhead
50 Slamball Deadlift Jumps
*Every time the Slamball is set down, complete 1(+1) Burpees before resuming
A20
4 Rounds –
4 Minutes:
50 Slamball Hang to Overhead
50 Slamball Deadlift Jumps
50 Slamball Front Rack Reverse Lunges
1 Minute:
Box Jumps
BUILT BODY
Strength
Thrusters (off rack): Sets of 6 ~20 Minutes
Core
1 Minute:
20 Narrow Mountain Climbers
20 High Knees
…then…
60 Seconds (decreasing by 10 Seconds each round: 50, 40, 30, 20, 10): 2xTorpedo Overhead Hold
Conditioning
21-15-9 Reps:
2xTorp Thrusters
Burpees
(7 Minute Cap)
Mobility
Child’s pose – walk hands left and right
A30 – MEMBERS ONLY
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3 Rounds –
6 Minutes:
7 Toes to Bar
5 2xTorpedo Thrusters
7 Box Jumps
5 2xTorpedo Swing Snatch
3 Minutes:
40 High Knees
30 Narrow Mountain Climbers
20 Ground to Jump and Touch
1 Minute:
Burpees
