Don’t give me that. You knew this was coming.
Over 4 rounds, the double pump reps remain the same. All others in crease by 5 reps each rnd. Beginner men/women look at starting with a 12lbs/8lbs med ball and a 16kg/12kg kb. Advanced people you might want to start around 20lbs/16lbs (for men/women) and 24kg/16kg. Whatever you decide listen to your body and make adjustments if you need. Be safe. Record times and loads.
10 Double pump wall balls
5 Ball Slam (same load as above)
5 Box Jump
5 OH KB Swings
Tags: athletic training, ball slam, box jump, exercises, functional training, hawaii, honolulu, jt, jt netterville, kettlebell, kettlebell exercises, kettlebell swings, kettlebells hawaii, med ball, medicine ball, met con, metcon, netterville, oh swings, overhead swings, slam, swings, wall ball, wallball