WARMUP(8MIN CAP) | 2 ROUNDS

  • 5 Pullups
  • 10 Sphinx Pushup
  • 15 TRX Rows

STRENGTH | 12MIN CAP

SA Rows (Bench)

4 x 8 (Heavy)

Rest 2min

20MIN EMOM

  • 1-10 DB OH Ext*
  • 2-20 Supermans
  • 3-20 DB Kickbacks
  • 4-10 Inverted Rows

*Single DB

CONDITIONING | 8MIN AMRAP

  • 10 HR Pushups
  • 12 KB Swings

GROUP MOBILITY

3 x 20sec

  • BB Sink
  • OH Arm Stretch

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