Warm-up:

  • 500m Run or Row

2 Rounds of...

  • 15 Sec. Sampson Stretch (each side)
  • 10 Overhead Squat
  • 10 Sit-ups
  • 10 Good Mornings
  • 10 Ring Rows
  • 10 Ring Dips

Strength: 
8 Min E2MOTM

  • 5-5-5-5 Overhead Squat

Conditioning:
Teams of 2
*One athlete works at a time

  • 75 Bar-facing-burpees
  • 50 Overhead Squats (95/65)
  • 25 Muscle-ups (Sub w/Ring Rows & Ring Dips)

**20 Min. Time Cap

Scaled: 50-35-20