Group Warm-up (3 Rds)

• • 1 min Jump Rope
  • 20 Plate Ground 2 OH
  • 15 Squat & Push
  • 10 Plate Rainbows
  • 5 Plate Halos (5r/5l)

Workout

60 sec work/ 20 sec rest x 4 Rds (Perform assigned reps and then max reps of the body weight movement for the remaining time.)

• • 10 SA Clean & Press (5r/5l)/ Air Squats
  • 10 Slam Balls/ Push-ups
  • 10 DB  Rear Lunges (5/5)/ Hollow Out
  • 5 Burpees/ Plank
• Stay on 1 movement for 4 rounds and then take 1 minute rest.

Finisher (4 Rds)

• • 4-6 Pull-ups
  • 12 Kneeling KB Curls
  • 12 Dips