Either 4 or 6 rounds of:
1 Sprint start* @ 20yd.
12 Lateral slam ball (15lb. W, 20lb. M)
12 Kettlebell deadlift @ 1/2 BW
12 Jumping pull-up
(1 minute rest)
Move aggressively, and time each round. If time stays consistent within :10 seconds, perform 6 rounds. If time drops, perform 4 rounds and then penalty. (We want to earn 6, not settle for 4.)
Penalty is to be determined by trainer and tailored to the group.
Our suggestion: Accumulate 2 minutes double kettlebell rack hold @ 1/2 BW, followed immediately by 12 rounds of :20 sec. Airdyne and 2 burpee broad jumps.
Then, skill work:
Whatever we need most
Turn a critical eye on your last several weeks of training, and select something to make progress on.
*Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on call of “Go!”, explode to your feet, sprint wp-contentroximately 20 yd., and immediately transition to lateral slam ball.