Warm Up
3 Rounds
1' Plank
10 Plate GTOH
10 Goblet Squat
15 Ring Row
Strength/Technique
EMOM 9'
1. 22 Alternate V-Up
2. 12 Zombie Crunch
3. 26 Russian Twist
Conditioning
Every 3' for 4 Rounds
12 2xDumbbell Box Step Up @20/14
15/11 Machine Calories
WARM UP 3 Rounds 10 Single Arm Ring Row 20 Twist Mountain Climb 10 Jump Squat 20 Plank Shoulder Touch SKILL / STRENGTH 6 Rounds 6~8 Bench Pr...
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