MaryBeth slamball.jpg

Cardio of choice (bike/row/run/jump rope) for 1-2 mins

then samson stretch down

spiderman stretch back

10R/10L GMB hip opener

10 pushups

5 downdog-plank-cobra transitions

10 plank shoulder taps


Gymnastics Circuit- 2-3 ppl paired up, move through the following stations:

Station 1: 10 QUALITY hollow rocks with PVC

Station 2: :30 L Sit

Station 3: Modified Strict TTB x10

Station 4: 5 QUALITY pull ups (strict, banded, or negatives)

Rotate every 2-3 mins - Try and get through this at least twice


cal row


medball cleans(20/14)