Training

1-10-1 pyramid
> Slamball to shoulder (50/30kg)
> Slamball squat

Time cap: 20 minutes

Alternate shoulders each rep and keep the slamball on your shoulder for the squats.

Scaling:
Slamball – reduce weight to one you can keep moving

Top tip:
Each round, complete all slamball to shoulders but one, then take a short breather before completing the final slamball to shoulder and completing the squats. Try to keep the squats unbroken to avoid picking the ball up more times than necessary!