Warmup
iron crosses/scorpions/inch worms
3 rounds
30 jumping jacks
15 squats
5 push-ups
Strength - 2 rounds
Tempo Deadlifts - AMRAP 1:00 - SLOW
Tempo Bicep Curls - AMRAP 1:00 - SLOW
Tempo Overhead Press - AMRAP 1:00 - SLOW
Conditioning
100 thrusters for time
*EMOTM starting at 0:00 - 5 burpees - Rx+ = 7 burpees
8 minute cap (if you finish too quick - I’ll prescribe an additional exercise)
Cash Out
Twisting Pistons - 50 reps
Slaloms - 50 reps
Plank k2e - 50 reps