8 Ball

8 rounds for time (30 minute time cap)

200m run

8 weighted step ups 50/35 dumbbells or kbs

200m row

8 hang power cleans (135/85)

12/8 cal bike sprint

***Post Workout***

3 sets

1 minute band curl rx plus db hammer curls 30/20

1 minute band tricep extension rx plus any form of dip

***Mobility***

4 rounds (15 minute investment)

30 second windshield wiper hold to Left (lying on back bring right foot to left hand and hold)

30 second windshield wiper hold to Right

30 second Lunge Twist Hold Left and 30 seconds Right

30 second Pigeon Left & 30 seconds Right

30 second hold at bottom of air squat with chest up

10 Shoulder Wall Angels (youtube)


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