WarmUp(8min Cap)

  • 24 Burpees
  • 48 Pushups
  • 96 Plank Jacks

STRENGTH

EMOM 12min

  • 1-15 Bent Over Row
  • 2-60sec Low Plank*

*opposite arm/leg switch @30

Rest 2min

EMOM 18min

  • 1-12 DB Bench
  • 2-24 Plank Rows
  • 3-36 MCs

Conditioning

8min AMRAP

  • 8 Plyo Pushups
  • 8 Pullups

Group Mobility

3 x 20sec

  • Corner Stretch
  • Banded OH Stretch

 

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