MOVEMENT

3 Rounds

  • Side Plank Powell Raise x 8/side
  • Bottoms-Up Squat x 3/side
  • Alternating Shoulder Tap x 5/side
  • TGU x 1/side

CONDITIONING

EMOM for 25 mins

Minute 1

  • Battling Ropes x 15 sec
  • Hollow Hold x 30 sec
  • Rest x 15 sec

Minute 2

  • Shuttle Sprint x 15 sec
  • Wall Sit x 30 sec
  • Rest x 15 sec

Minute 3

  • Assault Bike x 15 sec
  • Goblet Hold x 30 sec
  • Rest x 15 sec

Minute 4

  • Pull-up x 15 sec
  • Straight Arm Hang x 30 sec
  • Rest x 15 sec

Minute 5

  • Rest

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