Throwback Week: Slam

Warm-up:

10 Inchworms

50 Stability Ball Crunches

20 Stability Ball Back Ext Extensions

20 Stability Ball Glute Bridges

Shoulder Circles


Option 1 > 3 Months

Complete 4 Rounds for time:

200 m Run/Row

20 Burpees

20 Ball Slams 10/20

20 Twist Punches R Med/Heavy

20 Twist Punches L

20 Band Pulls R Med/Heavy

20 Band Pulls L


Option 2 < 3 Months

Complete 3 Rounds for time:

200 m Run/Row

20 Burpees

20 Ball Slams 10/20

20 Twist Punches R Med/Heavy

20 Twist Punches L

20 Band Pulls R Med/Heavy

20 Band Pulls L


Option 3 < 1 Month

Complete 2 Rounds for time:

200 m Run/Row

10 Burpees

10 Ball Slams 10/20

10 Twist Punches R Med/Heavy

10 Twist Punches L

10 Band Pulls R Med/Heavy

10 Band Pulls L


Option 4: Strength Focus

Complete 1/2 the main workout. Then warm-up with 3-4 sets of 4-5 reps of Front Squats.

Then,

3 X 5 AHAP Front Squats

Rest 2-3 minutes between each set.


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch