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