Slam & Step

Workout of the day
3×5 wall squat
3×10 air squat
3×20 walking lunge
3×20 walking OH lunge @15 DB
3×10 OHS @45
A. x15 ball slams @20/35
“3:00 step ups 18\”/24\””
1:00 rest
Three rounds
Then 3minute rest
B. x15 Deadlift 135/95
3:00 row @>675m
Rest 1:00
Three rounds
Competition
A. Condo
3 Minutes: Row for Calories
3 Minutes: Burpee Box Jump Overs (20 inches)
2 Minutes: Row for Calories
2 Minutes: Burpee Box Jump Overs (20 inches)
1 Minute: Row for Calories
1 Minute: Burpee Box Jump Overs (20 inches)
B. Skills
EMOMx6:
5 Strict HSPU + 5 Kipping HSPU

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