WarmUp(8min Cap)

  • 24 Chinups
  • 48 Sphinx Pushup
  • 96 GMDs

STRENGTH

EMOM 12min

  • 1-15 ALT Hammers
  • 2-60sec High Plank*

*Middle/Side/Side

Switch every 20sec

Rest 2min

EMOM 18min

  • 1-12 Concentrations
  • 2-24 OH Tricep Ext*
  • 3-36 Rope Slams

*single DB

Conditioning

8min Max Effort

  • CG Slam Ball Burpees

Group Mobility

3 x 20sec

  • BB Sink
  • OH Arm Stretch

 

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