WarmUp(9min Cap)

3 Rounds

  • 5 Pullups
  • 10 Pushups
  • 15 Situps

STRENGTH

12min Cap

DB Chest Press

4 x 10 (Heavy)

 

Rest 2min

 

20min EMOM

  • 1-10 Chinups
  • 2-15 DB Flys
  • 3-20 Hammer Curls
  • 4-25 Pushups

Conditioning

7min AMRAP

  • 9 Burpees
  • 11 GMD Knee Tucks

Group Mobility

3 x 20sec

  • Doorway Stretch
  • Hanging RG Lat Stretch

 

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