Slam Your Balls!

ROM Drills, then Warm-up with a 12:00 AMRAP (as many rounds as possible)

Check out lexicons here: https://flagrantbeard.com/chops-lexicon/

5 ball slams (30# slam ball)

5 overhead slam ball throws for distance (30#)

10 SDLHP’s (72# KB)

-DR 10+3, AR 10+6

Strength: deadlifts 5-5-5-5-5, superset with dips 10-10-10-10-10

MetCon: 5 rounds for time of

10 atomic sit-ups (20# med ball)

20 overhead walking lunges (45#)

10 straight bar curls (95#)

-DR 12:22, AR 12:35

Stretch and hydrate!