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| GO GREEN! GO BLUE! |
Warm up:
Foam Roller - IT-Band, T-Spine, L-Spine,T-Layover, Post.Chain, Hams
Bands - Adductors + Wall Sits 6#ball x30seconds x3 (15 second rest btwn. attempts)
PVC- pass thru x10
Burgener x3
Air Squat x 21
Burpees x15
**2 max pull up attempts (2-3 minute rest btwn. attempts)
W.O.D.
For time:
100 burpee ball slams with 20# ball.
**Perform a burpee and instead of clapping overhead, pick up ball extend fully overhead (clear the ear) slam and drop into next burpee repetition.
NOTE: For best mechanics; be sure to drop your butt simultaneous to the ball slam
Stay strong!
-Johnny
P.S. Kenny- Perform the warm-up twice. So glad you are healthy again!
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