WU
2x:
- 10 Shuttle Run
- 30” Dead hang
- 10 Dips
- 10 Shoulder taps
- 10 Ring row
STRENGTH
A.
EMOM 5’
- 2 Strict Press
B.
4x:
- 16 Alternating DB Curls
- 6-8 Chin Ups
- 12 Smashed head dumbbell bench
- 12 Triceps extension
CONDITIONING
EMOM 25’
- 30” Hang power clean
- 30” Dips
- 30” Wall walk
- 30” Max Effort Machine
- Rest
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