May 23, 2019 – Strength and Conditioning

Ball slams – unbroken

A. 6 Rounds For Time of Ball Slams, Sandbag Over Shoulders, and Ring Dips

6 Rounds for Time:
20 Ball Slams
15 Sandbag Over Shoulders
12 Ring Dips
Time Cap: 20 minutes

Slams Balls > UB – choose weight that allows this
Ring dips > Adv- Muscle up into dips

B.

Every 1 minute for 20 minutes (5 rounds):
Minute 1
15/12 Calories of Assault Bike
Minute 2
Max Strict Pull-Ups
Minute 3
20 Goblet Squats
Minute 4
Rest for 1 minute

Strict Pull-ups > ME – 50 seconds
Goblet squat > Heavy

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