 Warm-upON A 5:00 RUNNING CLOCK... 1 ROUND 10 Slam Ball Deadlifts 10 Slam Ball Strict Press 10 Slow Deadbugs Into... 1 ROUND 10 Slam Balls 10 Tuck-Ups 10 Supermans Into… 1 ROUND 10 Slam Balls 10 V-ups 10 Kip Swings StrengthON A 12:00 RUNNING CLOCK... 3x5 Push Press* *Heavy for all Sets. (Score is Weight) MetconAMRAP x 15 MINUTES
18 Slam Balls (20/10) 12 Toes to Bar 6 Shoulder to OH (135/95)|(95/65) (Score is Rounds + Reps)
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 Warm-upAMRAP x 5 MINUTES 25 Single Unders 8 Wall Ball Deadlifts 8 Wall Ball Strict Press 8 Wall Ball Front Squats StrengthON A 15:00 RUNNING CLOCK... 3x5 Front Squat* *Heavy for all Sets. (Score is Weight) Metcon12 ROUNDS FOR TIME
10 Wall Balls (20/14)|(14/10) 20 Double Unders (Score is Time)  Warm-up |
AuthorCoach Erin |
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