I hope you’re loving all the slam ball work!

IN-GYM WORKOUT for Thursday 2/11/2021

a. Warmup

1:00 stations. Move consistently throughout.
– Burpee complex (pushup + bottom-only burpee + burpee)
– Slam ball
– Pogo hop (single? multiple? variable?)
– Cossack squats (stand up b/t or stay low?)
– Med ball clean (quickness in reception)
– Plank pull over (use MB)

b. Strength

EMOM 5 (1-2-1) pullups

Establish a heavy 5-rep front squat in 12:00
*Challenge* Take the barbell from the ground?

c. MetCon

AMRAP in 9:00
18 shoulder-to-overhead
15 hang power clean
12 front squats
9 thrusters

Rest 3:00 then

AMRAP in 8:00
7 T-pushups
6 pullups
5 jumping squats
4 box jump overs

Use a Hyperlite/15/20kg barbell. Post score to blog comments or your journal.

READ: Tim Cook Pivots to Fitness – Outside Online
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