WARM UP

2 Rounds | 7 Min Cap
10 x Downward Dog to Cobra
8 x Hand Release Push Up (2 Sec Hands Off Hold)
6 x Mini Band Shoulder Walk Out

TRAIN

3 Rounds
30 x Alternating Floor Press (20X0) RPE 7
30 Sec Rest
12 x Top Down Alternating Dumbbell Curl
30 Sec Rest
30 Sec MAX Banded Bicep Curl RPE 8
2 Min Rest

PERFORM

For Time | 15 Min Cap

25-20-15-10
Erg Cals
Seated Overhead Tricep Extension
Stick Crunches

2 Min Rest

2-4-6-8-10
Renegade Row
Burpee