1.Warm up

2 Round

50 Jumping jack

15 Squat

15 Push up

 

2.Mobility

Spiderman Stretch complex

Front rack position

 

3.Interval

EMOM 16min

ODD: 15/12 Cal Row (A.12/10 B.10/8 C.8/6)

EVEN: 10 Thruster (115/75)