Manasquan:  732-964-4343  |  Avon:  732-988-1555 [email protected]

Four Rounds: work/rest 30/30, 30/20, 30/15, 20/10 of

  1. elbows to knees
  2. jumping dips
  3. sb or kb squat cleans
  4. back extension
  5. slamball
  6. rotational slamball
  7. kb swings or snatches
  8. ring row/rope climb or jumping pull ups
  9. stepups/plyo stepups or box jump

Finisher: 1 min squat hold, 1 min L-sit, 1 min plank
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