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WARM-UP
3 ROUNDS
10 Cal Ride/ Row/ Ski
10 Scap pull-ups + 5 kip swings
10 Spider-Man lunges
Gymnastics/Grip
4 SETS
:20 Dead Hang
MAX Top of the DB Hold (Heaviest Weight for 30-60sec)
10 Seated Bottoms up KB Press
20 Reverse Grip (towel/Fatgrip) Curls
10 Hammer Curls w/ Pause at the top
CONDITIONING
22 MIN TIME CAP
Teams of 3
200 Cal. Row
150 Pull Ups
120 Box Jump Overs (24/20)