5 rounds, 1 min per station, for max reps of:
Slam Ball, 30/20 lbs
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
STRUCTURE: Athletes will complete 5 Rounds of 1:00 stations. Station 1 will be Max Calories on a Machine, Station 2 will be Max Slam Balls, Station 3 will be Max Strict Toes to Bar, and Station 4 will be rest.
STRATEGY: Athletes should work for 0:45-0:50 leaving 0:10-0:15 to transition.
SCALING: If needed, athletes can decrease load for Slam Balls or use a Med Ball for more bounce.
SCORING: Athletes’ score will be Total Reps
-Athletes can push the pace on the Machine. Encourage athletes to choose a machine that is a weakness and work form/technique.
-Athletes should focus on quality of movement on Slam Balls and Strict Toes to Bar
-Slam Ball Deadlift
-Empty Barbell Good Morning
STRICT TOES TO BAR
-Lying Leg Lifts
-Lying Knee to Chest
-AbMat Sit Ups
-Hollow Rocks or Hollow Hold