Warm-Up (7min Cap) | 2 Rounds

  • 10 Prone I-Y-T
  • 20 Band Pull Aparts
  • 30 Lateral Air Squats

Strength(30min Cap)

Superset 1 | 4 Rounds

  • 8 RDL DB Row
  • 16 DB Lunge Steps*

*Use 1 DB from RDL

Superset 2 | 3 Rounds

  • 6 HR Pullups
  • 12 Box Jumps

Superset 3 | 5 Rounds

  • 10 SA DB Row
  • 20 Goblet Squats*

* Use SA DB Weight

Conditioning | 10min AMRAP

  • 20 Slam Balls
  • 15 SB Butterfly Situps

Group Mobility

3 x 20sec

  • Hip Flexor Stretch
  • Hanging Lat Stretch

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