9.10

forward wall slides x 20

scap pull ups x 20

support shrugs x 20

kb lateral squats x 10/side

 

then

 

A.1  CG Bench Press; 2.4.6.8.10, rest 30 sec.

A.2  P-bar support :30 x 5 sets, rest 30 sec.

A.3  Rope Slam x 15 sec. AFAP x 5 sets, rest 90-120 seconds

+

15 minutes – teams of 2 on the assault bike

switching every 1:30 for max calories

finisher:

side plank hold – 1 minute accumulated per side with perfect form

+

Max accumulated distance with 5 broad jumps

 

Cool Down

doggy pose x 90 seconds

Twisted Pigeon Pose x 90 sec. per leg

Twisted Cross x 90 sec. per arm