Wednesday Workout: Slam Down DIY + Recipe

by Coach Jentry | Jul 26, 2017 | Boot Camp Blog, DIY Workouts, Workout of the Day | 2 comments

Have yourself a super Wednesday with a sweaty Slam Down DIY followed by a Rainbow Massaged Kale Salad. Cheers!

Slam Down DIY

Equipment: Weights + Mat + Jumprope + Timer + Medicine Ball

Part 1: Warm Up

5 minutes with bike, row, walk or jog

Part 2: FP – Perform 2 rounds

8 Squats
8 Sampson Stretches
4 Plank Up Downs
4 Glute Bridge Single Leg
4 Lateral Leg Drops

Part 3: Metcon Rounds: Perform 4 Rounds

12 Medicine Ball Deck Slams (No med ball? modify with Sumo Hi pull)
6 T Spine Push Ups
12 Russian Twist with med ball
60 Skips on Jumprope OR 10 Double Unders

Part 4: Interval Running + Burpees – Perform 4 Rounds

5 Second Sprint/10 second jog 3X
5 Burpees

Part 5: Jumprope Stretch Sequence

Thrive on,

Coach Jentry

2 Comments

Lisa Wood on July 26, 2017 at 8:32 pm
Thanks for the DIY. Just finished it…phew!
Reply
- Coach Jentry on August 15, 2017 at 10:07 pm
  Nice! Way to go, Lisa!
  Reply

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