Week’s Warm-Up
- 2m Flow and Crawl
- 2 Rounds
- 60′ crawl (low, ath choice)
- 3 & 30s goblet squat
- 2x 3&3 half-kneeling haloes
- 10 reps slam ball t-spine opener
Monday & Tuesday
AMRAP15 of
- 50 ball slams
- 50 pec ball presses
- 50 Russian twists
- 50 alternating rear lunges
- 50 down and ups
Coach’s note: all exercises performed with the same slam ball
Wednesday
Tabatas 8x4x20/10/30
- Lateral plate/box jumps
- Front plate raises
- Goblet squats
- Plank shoulder taps
- Standing plate presses
- Left & right side plank (alt each set)
- Ball toss thrusters
- Hollow hold
Thursday & Friday
A. Jump Touch Jump 10×20/40
B. EMOM10: 6 SB Clean and Press