WARM UP
30” ON / 20” OFF x 9:
- Machine
- Dead Hang
- Shoulder taps
GYMNASTICS/CONDITIONING: (12mins)
30 - 20 - 10
- Pull ups
- Knees to elbow/ weighted sit-ups
* Every round:
- 10 Shuttle Run + 10 Air Squat
CONDITIONING:(cap18)
For time:
21 - 18 - 15 - 12 - 9
- Cal Machine
- KB Swing
- Down ups (Burpees with no jump)
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