7 10

WARMUP

2 rnds
4 burpess
6 turkish getups
8 supers
8 situps
100m run

BUYIN

9 min EMOM
1) 40 sec Superman Hold
2) 40 sec (Bent)/ Hollow Rock
3) 40 sec Pillar Press (one arm at a time)

WORKOUT

4 ROUNDS - Goal 250+  reps
30 sec  burpees
1:00  Air Squats

Rest 1:30 

30 sec  burpees
1:00 Pushups

Rest 1:30  

BONUS

3 rnds
10 Barbell Curls
20 Banded Tricep Extensions
10 Hammer Curls
10 Db Skull Crushers
     Rest 1:00