Uploaded November 2022 | Updated September 2026, 10 hours ago

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ft. Coach Kiki

It's officially the holiday season...

AKA time to eat a little more food and drink a little more drink... BUT also to up the training intensity even more!

In this superset we're going to pair a compound movement with a burner ball slam to get our heart rate up.

5 TOTAL ROUNDS
Barbell Deadlifts: 8-10 reps
Ball Slams: 15 reps

TIPS 4 SWOLENESS
Barbell Deadlifts
- Feet under your hips, grip right outside shoulder-width
- Focus on pushing your feet through the floor for leg drive
- Keep your midline tight, back flat

Ball Slams
- Hands on the side of the ball
- Push feet through the floor as you stand up, extend hips FAST
- Full lockout at the top, slam ball between feet

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