WarmUp(5min Cap)

  • 14 Burpees
  • 28 Pushups
  • 56 Plank Jacks

STRENGTH

EMOM 14min

  • 1-10 Bent Over Row*
  • 2-45sec Low Plank

*Two DBs

Rest 2min

EMOM 21min

  • 1-10 DB Bench
  • 2-20 Plank Rows
  • 3-30 MCs

Conditioning

  • 7min AMRAP
  • 7 Plyo Pushups
  • 7 Superman Rows

Group Mobility

3 x 20sec

  • Corner Stretch
  • Banded OH Stretch

 

Comment