Warm-Up (7min Cap) | 2 Rounds

  • 10 Superman + Row
  • 20 OH Band Pull Aparts
  • 30 Pause Squats

Strength(30min Cap)

Superset 1 | 4 Rounds

  • 8 HR Pullups
  • 16 Box Jumps

Superset 2 | 6 Rounds

  • 12 SA DB Row
  • 24 Goblet Squats*

* Use SA DB Weight

Superset 3 | 5 Rounds

  • 10 RDL DB Row
  • 20 DB Lunge Steps*

*Use 1 DB from RDL

Conditioning | 10min AMRAP

  • 20 S2S Slam Ball
  • 20 SB Russian Twists

Group Mobility

3 x 20sec

  • Hip Flexor Stretch
  • Hanging Lat Stretch

 

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