Warmup: 200 double unders / dynamic / hip mobility
Skill: free handstand work / hand stand to forward roll
Conditioning: 25 reps for time of each, broken up any way needed:
50 lb slamball Ground to reverse overhead throw
Sledgehammer overhead squats right hand
Sledgehammer overhead squats left hand
20lb medball santanasties
Explanation:
Ground to overhead reverse throw. Squat to pick up ball, using a clean/snatch hip drive throw the ball up and back over your head throwing it as far as possible
Sledgehammer ohs: holding a sledge grab the weighted end with one hand and handle end with other perform ohs as usual
Santanasties: Named after my good friend , legendary freak strength strong man and one hell of a lawyer,Mike Santanasto. He gives us the jumping burpee ball slam. Pick ball up to over head, jump, and slam the ball as you come down as hard as you can. Perform a burpees on the ball and repeat.
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