WarmUp(5min Cap)

  • 14 Chinups
  • 28 Sphinx Pushup
  • 56 GMDs

STRENGTH

EMOM 14min

  • 1-10 ALT Curls*
  • 2-45sec High Plank

*Supinated

Rest 2min

EMOM 21min

  • 1-10 SA Skulls
  • 2-20 Hammer Curls
  • 3-30 Rope Slams

Conditioning

  • 7min AMRAP
  • 7 MB CG Pushups
  • 7 Slam Balls

Group Mobility

3 x 20sec

  • BB Sink
  • OH Arm Stretch

 

 

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