Warm-Up (7min Cap) | 2 Rounds

  • 10 Burpees
  • 2 Laps Run
  • 3 Bear Crawls

Strength(30min Cap)

Superset 1 | 4 Rounds

  • 8 HR Chinups
  • 16 SB CG Pushups

Superset 2 | 6 Rounds

  • 12 Alternating DB Curls
  • 24 RG DB Bench Press

Superset 3 | 5 Rounds

  • 10 DB Skull Crushers
  • 20 Hammer Curls

Conditioning

5min AMRAP

ME Atomic Burpees

Rest 1min

5min AMRAP

ME Flutterkicks

Group Mobility

3 x 20sec

  • BB Sink
  • OH Arm Stretch

 

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