WARM UP

2 Rounds | 7 Min Cap
30 Sec Banded Lat Stretch e/s
5 x Scapular Pull Up (2212)
10.10 x Side Plank Hip Touch

PERFORM

EMOM x 8 | 4 Rounds Total
Min 1: 12-16 x Alternating Single Leg Hanging Knee Raise
Min 2: 4-8 x Pull Up/Band Assisted Pull Up

2 Min Rest

8 Min AMRAP
400m Run
9 x Wide Grip Inverted Row
9 x Air Squat
10 x Alternating Dumbbell Snatch at 22.5/15/12.5kg

2 Min Rest

PERFORM

8 Min AMRAP
200m Run
6 x Strict Toes To Bar/Hanging Crunches
9 x Gorilla Row at 24/16/12kg
6 x Dual Kettlebell Front Squat