WarmUp(9min Cap)

3 Rounds

  • 5 Burpees
  • 10 Sphinx Pushup
  • 15 TRX Rows

STRENGTH

12min Cap

SA Rows (Bench)

4 x 10 (Heavy)

 

Rest 2min

 

20min EMOM

  • 1-10 Inverted Rows
  • 2-15 DB OH Ext*
  • 3-20 DB Kickbacks
  • 4-25 Supermans

*Single DB

Conditioning

7min AMRAP

  • 9 MB CG Pushups
  • 11 Slam Balls

Group Mobility

3 x 20sec

  • BB Sink
  • OH Arm Stretch

 

 

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