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              <span class="initials">AUG 23</span>
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              <a data-turbo-action="advance" class="post-title" href="/ballistic-burpee-burn">Ballistic Burpee Burn // Saturday - 2025.08.23</a>
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              <a href="/workout_structures/rounds_for_time">Rounds-for-Time</a>
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              <a href="/movement_types/skill">Skill</a>
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              <a href="/equipment/slam_ball">Slam Ball</a>
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  <p><strong>For Time:</strong></p><br><ul>
<li>50 Slam Ball Over-the-Shoulder</li>
<li>40 Burpees</li>
<li>30 Slam Ball Sit-ups</li>
<li>20 Burpee Box Jump Overs</li>
<li>10 Slam Ball Ground-to-Overhead</li>
</ul><br><p><strong>Slam Ball Weight:</strong> 30/20 lbs<br>
<strong>Time Cap:</strong> 15 Minutes</p><br><p>Instructions: Perform the exercises in order, completing all reps of each before moving on to the next. Make sure to use proper form on the Slam Ball movements to avoid injury. Keep a steady pace throughout the workout to finish within the time cap.</p>
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