Warm-Up (7min Cap) | 2 Rounds

  • 10 Prone I-Y-T
  • 20 RG TRX Rows
  • 30 Double Back Hands

Strength(30min Cap)

Superset 1 | 4 Rounds

  • 8 DB Skull Crushers
  • 16 Hammer Curls

Superset 2 | 3 Rounds

  • 6 HR Chinups
  • 12 SB CG Pushups

Superset 3 | 5 Rounds

  • 10 Alternating DB Curls
  • 20 RG DB Bench Press

Conditioning | 5min AMRAP

ME Burpees

Rest 1min

5min AMRAP

ME High Plank

Group Mobility | 3 x 20sec

  • BB Sink
  • OH Arm Stretch

 

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