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
2 Rounds
15.15 x Single Arm Dumbbell Bent Over Row RPE 8 (10X0)
30 Sec Rest
15.15 x Single Arm Dumbbell Z-Press RPE 8 (10X0)
2 Min Rest
PERFORM
For Time | 16 Min Cap
10-8-6-4-2
Top Down Alternating Dumbbell Curl e/s
30 Sec MAX Banded Pull Apart
–
2 Min Rest
–
2-4-6-8-10
Single Arm Kettlebell Turkish Sit Up e/s
15/12 Cal Erg