40 total reps @ 50% of 1RM
Based on skill and strength at designated weight, choose either:
4 x 10
2 x 20
30 + 10
Rest as needed between, and keep strong position and full range of motion in each set. When scheme is listed as “4 x 10″, it always refers to “Sets” x “Reps”.
Rest as needed, then as quickly as possible:
5 Slam ball (40lb. W, 50lb. M)
10 Slam ball (30lb. W, 40lb. M)
15 Slam ball (20lb. W, 30lb. M)
20 Slam ball (15lb. W, 20lb. M)
20yd. walking inchworm
Each inchworm walk includes a push-up prior to the feet walking up to the hands, and a full stand-up once they get there.