APR 3

Dynamic Slamming Delight // Friday - 2026.04.03

For Time Skill Slam Ball

For Time:


  • 50 Slam Ball Over the Shoulder
  • 40 Box Jumps
  • 30 Slam Ball Sit-Ups
  • 20 Burpees over Slam Ball
  • 10 Slam Ball Lunges (each leg)

Slam Ball Weight: 30/20 lbs
Time Cap: 12 Minutes.


Instructions: Complete each exercise in order for time. Focus on explosiveness and speed in each movement, especially the Slam Ball Over the Shoulder and Burpees over Slam Ball. Make sure to maintain proper form throughout the workout.