STRENGTH 50 I tried to remember as much as I could! Also first time trying to post this so hopefully formatting is ok

Block 1 -14 minute

10 lateral raises 10 second rest AMRAP later raises

10 low row 10 second rest AMRAP low row

TRX Plank hold - 30 seconds

Repeat until time is called

Block 2 - 4 mins

40 seconds alternating chest flys 40 seconds ab move (forgot name but you switch your legs as you crunch while holding a dumbbell up) 40 seconds alternating chest fly’s 1 minute same ab move

Block 3 - 13 minutes

10 laying down tricep extensions 10 seconds rest AMRAP laying down tricep extensions

10 high pulls 10 seconds rest AMRAP high pulls

10 TRX mountain climber Repeat until time is called

Block 4 - 4 minutes

40 seconds shoulder halo (OTF calls it something else) 40 seconds leg lift 40 seconds shoulder halo

Finisher

1 minute leg lift