"Rope Slam Circuit"

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Warm Up (NFT):

2 Rounds (Down & Back):

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • Kick Outs

Then...

Rope Slam Circuit:

3 Rounds (10 Reps Each Move):

  • Single Arm (5/5)
  • Double Arm
  • Figure 8
  • Jumping Slam
    * Rest 30 sec between rounds *

Skill (5-10 Minutes):

TTB & Hollow KIP.  If your shoulders are up to it, spend a few minutes working on technique.

Met-Con (For Time):

21-15-9:

  • Med Ball Sit Up (20/14)
  • DB Snatch (30/15)
    * 50 Jump Rope before each round *

Rest 3 minutes then...

1 Round:

  • 50 Calorie Row
  • 50 Ball Slams (30/20)
  • 50 Hollow Rocks
    * Sub Hollow Rocks for (5) 10 seconds Hollow Body Holds *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Cobra
  • Childs Pose
  • Foam Roll