Warm up :
30S on / 15 rest /.9 rounds :
- Jumping Squat
- Dead hang
- Ball slams
Strength / Gymnastics:
12 Min / EMOM:
1- 5 Wall walks
2 - 30S Wall-sit Hold
3 - 30S weighted Plank
Conditioning: (20 Min Cap)
For time :
Buy in : 100 Single Under ( 50 JumpingJacks)
- 600M machine
* 80 Air Squat
- 500M machine
* 60 KB Swing
- 400M machine
- 40 Pull ups
- 300M machine
- 20 weighted sit-ups
* Cash out :
- 60M Farmers Carry
Comments