WARM UP
2 Rounds | 7 Min Cap
10.10 x Worlds Greatest Stretch
5.5 x Single Leg Box Squat
16 x Alternating Single Leg Hanging Knee Raise
PERFORM
EMOM x 16 | 4 Rounds Total
Min 1: 4-8 x Supinated Pull Up
Min 2: 14 x Gorilla Row at 24/16/12kg
Min 3-4: 200m Run
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2 Min Rest
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10 Min AMRAP
7 x Dumbbell Squat Press at 22.5/15/12.5kg
7 x Burpee Box Jump Over at 24/20″
7 x Strict Toes to Bar/Hanging Crunches