WARM UP

:40ON/ :20 OFFx2

- Machine

- Air squat

- Half burpees

STRENGTH/GYMNASTICS

A. EMOM(12min)

1 - 15 / 12 push ups

2 - 12 shoulder taps

3 -15 box dips

B. ACCESSORIES (8min )

4 Sets:

- 12 DB Floor press

- 12 DB Strict press

- 12 seated pvc row

C. CONDITIONING (16 Min )

4 Rounds :

- 15 Cal Machine

- 12 Deadlift

- 15 Box jump over