For time
10 x single arm shoulder press (Left)
20 x single arm front rack squats (Left)
30 x single arm ground to overhead (Left)
40 x alternate standing toe touch
50 x burpees
40 x alternate standing toe touch
30 x single arm ground to overhead (Right)
20 x single arm front rack squats (Right)
10 x single arm shoulder press (Right)
* 18 minutes time cap
* use dumbbell , kettlebell , water bottle , backpack as equipment option.
Check out the movement standards required for this workout
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