Tidal Wave // Monday - 2026.03.23

Chipper For Time:

• 50 Slam Ball Over-Shoulder
• 400 Meter Run
• 40 Slam Ball Sit-Ups
• 400 Meter Run
• 30 Slam Ball Lunges (15 each leg)
• 400 Meter Run
• 20 Slam Ball Burpees
• 400 Meter Run
• 10 Slam Ball Thrusters
• 400 Meter Run

Slam Ball Weight: 20-30 lbs
Time Cap: 20 Minutes

Instructions: Complete each set of reps before moving on to the next movement. The 400 Meter Run should be done after each set of movements. Adjust the weight of the Slam Ball as needed to maintain proper form throughout the workout.