BURPEE BALL SLAM
Trains: power, stamina, athleticism
Hold a medicine ball with both hands, reach it quickly overhead then VODP LW WR WKH ÁRRU IROORZLQJ ZLWK \RXU KLSV WR ORZHU LQWR D FURXFK 3ODFH your hands on the ball and jump your feet behind you. Do a push-up with your hands on the ball, jump your feet back underneath you and stand, lifting the ball overhead to go right into the next rep. SPRINT: 'R HDFK PRYH VHSDUDWHO\ ³ ÀUVW WKH EXUSHHV WKHQ WKH EDOO slams.
BEAST: Jump and spin 180-degrees as you stand back up.
TIP: Make the transition between ball slam and burpee seamless and smooth, but swift.