Warm-Up (7min Cap) | 2 Rounds

  • 10 Prone I-Y-T
  • 20 Pushups
  • 30 Arm Circles

Strength(30min Cap)

Superset 1 | 5 Rounds

  • 10 DB Bench Press
  • 20 DB Front/Lat Raises*

*10 each direction

Superset 2 | 4 Rounds

  • 8 DB Arnold Press
  • 16 DB Flys

Superset 3 | 3 Rounds

  • 6 Double Pushup Burpees
  • 12 KB High Rows

Conditioning | 10min AMRAP

  • 20 KB Swings
  • 40 Flutterkicks (2ct)

Group Mobility | 3 x 20sec

  • SA Doorway Stretch
  • Banded OH Stretch

 

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