Strength and Conditioning Gym

Strength: (Grip/Core)
EMOM 10 Minutes of:
-6 Bag of body parts
-10 Jumping prison squats

“BEAST 12”
For Time:
-25 Walking Lunges
-20 Pull-Ups
-50 Box Jumps @20
-20 Double-Unders
-25 Kettlebell/dumbbell tricep extension*
-20 Knees-to-Elbows
-30 Kettlebell Swings (Russian) @70/53
-30 Sit-Ups (hands behind head)
-20 Dumbbell/kettlebell hang squat cleans @35/25
-25 Good mornings @25/15
-30 Wall Ball Shots @20/14
-3 Rope Climbs @15’

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