On Saturday, March 18th at 10 am we will be hosting our "Doughnuts And Deadlifts" class. This is an open house for Ballast members to invite family and friends to join in a class for FREE 😀
 

Coaches Warm Up

 

 

1. Strongman Conditioning

3 Rounds not for time

25ft sand bag carry bear hug style

7 sand bag squats

25ft sand bag carry bear hug style

7 sandbag to shoulder

 

**you choose the weight

                                              

 

2. Conditioning (18' Time Cap)

3 Rounds:
27 Calorie Row
21 Hang Power Cleans (135/95)
18 Kipping HSPU
15 Over-the-Bar Burpees

 

3. Core Work

10 Rounds

1 minute plank hold (elbows)

1 minute squat hold