1:00 Cardio Choice

10 Slam Ball Deadlifts*

5 Rope Rows** + 5 Strict Knee Raises (on the rope or rig)

:30 Static Hold of Choice (Plank / Hollow / Wall Sit)

*2nd Round: 10 Slam Ball Strict Press

3rd Round: 10 Slam Ball Ground to Overhead

**Use the Ropes w/hand over hand for pulling. Option to do Ring Rows if needed.

MIN 1 - Cardio Choice

MIN 2 - Slam Balls (Athlete Choice)

MIN 3 - Rope Climbs*

MIN 4 - Static Hold**

*Option for Strict Knees to Elbow or Tuck-Ups/ V-Ups.

**Static Hold Options:

(Side) Plank

Tuck/Hollow

Wall Sit

Wall HS Hold

(No Measure)