Ballistic Blitz // Friday - 2025.09.19

For Time:

• 50 Slam Ball Over-the-Shoulder
• 40 Slam Ball Sit-Ups
• 30 Slam Ball Burpees
• 20 Slam Ball Squat Cleans
• 10 Slam Ball Box Step-Ups (each leg)

Slam Ball Weight: 20/14 lbs
Time Cap: 12 Minutes

Instructions: Perform each movement in order, completing all reps before moving on to the next. Use a slam ball for all movements except the box step-ups, where you will hold the slam ball at chest height. The box height should be challenging, but still allow for proper form.