Strength

15 min of Overhead Squat, working up to a heavy triple. I got up to 85lb and probably could have kept going but ran out of time.

Skills

This was supposed to be a Jump Rope tabata, but I can’t jump so I subbed in a bunch of stuff:

Two rounds through of:

• Max Cals on Air Bike
• Slamballs
• Goblet Squats with Slamball
• Russian Twists with Slamball

I used a 20lb slamball. I didn’t count the reps, but I got through about 12 slams, 12-13 squats, and 24-26 twists.

WOD

AMRAP. 4 rounds of:

With 2:00 on the clock:

• 40m OH Walking Lunge Steps
• Remaining time: max cals on the air bike

Rest 1:00 between rounds.

Bonus: Right at the end of the 4th round (at min. 11), complete 30 seconds of max slam balls. Each slam ball counts as 5 cals.

I got 24 cals on the air bike and 13 slam balls .