Warm-Up(5min)

2rounds

  • 10 squats
  • 10 pushups

STRENGTH WORK - 35min CAP

1A-BB Curls - 12,10,8,6,12*

1B-SA DB Skulls(ea)- 12,10,8,6,12*

 

2A-CG Bench Press - 12,10,8,6,12*

2B-Cross Hammers(ea) - 12,10,8,6,12*

 

3A-Seated DB Curls- 12,10,8,6,12*

3B-Seated DB OH Ext - 12,10,8,6,12*

Rest 2min before starting EMOM

12min EMOM

1- 10 Chin-ups

2- 20 CG Pushups

3- 40sec Low Plank

Mobility(5min)

Sink, OH Arm Stretch

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