TRAIN
3 Rounds
6 x Deadball Ground to Shoulder
12 x Dumbbell Hammer Curls
45 sec Deadball Iso Hold
1 min rest between rounds
PERFORM
For Time – 4 Rounds
20 Minute Cap
“Jail Break”
6 x Deadball Ground to Shoulder at 75% Bodyweight
12 x Burpees
18 x Air Squats
250m Run
“Jailbreak” – this will be our benchmark session for this block. Understand your strengths and weaknesses before starting this workout, and try to see where you can catch your breath and where you can send it.
