Warmup x 2 rounds
Tempo 1 1/4 Squats x 60s
10 Month Dumbbell Position Press x 60s
Cossack Squat x 60s
2-Point Dumbbell Row - 30s right/30s left
Strength/Conditioning -
Minute 0:00-5:00
50 Weighted Lunges
50 Sprawls (Burpee without Pushup)
Minute 5:00-10:00
50 Bicep Curls
40 Burpees
Minute 10:00-15:00
50 Shoulder To Overhead
30 Burpee Broad Jump
Minute 15:00-18:00
AMSAP (As Many Seconds As Possible) - Plank “Painters”
Cash-Out
100 Flutter Kicks