Strength
4rds 20 Min Cap
Station 1
10-15 DB Floor Press
10-15 Top Down Gorilla Row
*if you get all 15, go up in weight*
Station 2
10-15 DB Bicep Curls
10-15 Shoulder Press
*if you get all 15, go up in weight*
Station 3
20 Banded Tricep Extensions
20 Banded Pull Aparts
Metcon
Metcon (AMRAP – Reps)
Tabata Slam Ball (8x :20 on :10 Off)
Rest 2 Minutes
Tabata SL Alt. V-Ups (8x :20 on :10 Off)
Score is lowest number of Slam Balls in a set, plus lowest number of SL Alt V-Ups in a set.
