Warm-Up (7min Cap) | 2 Rounds

  • 10 Strict Pullups
  • 20 HR Pushups
  • 30 Situps

Strength (30min Cap)

Superset 1 | 4 Rounds

  • 8 Double Pushup Burpees
  • 16 KB High Rows

Superset 2 | 6 Rounds

  • 12 DB Bench Press
  • 24 DB Front/Lat Raises*

*12 each direction

Superset 3 | 5 Rounds

  • 10 DB Arnold Press
  • 20 DB Flys

Conditioning | 10min AMRAP

  • 10 KB Swings
  • 15 KB SDLHP
  • 20 GMD Knee Tucks

Group Mobility | 3 x 20sec

  • SA Doorway Stretch
  • Banded OH Stretch

 

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