A) 2 Sets
Quadruped Thoracic Trunk Rotation x6 ea. side
Scap Push-ups x10
Banded Single Arm High Pulls x12 ea.
+
2 Sets
KB Windmill x6 ea. side
Star Plank x20 sec ea.
B) 3 Sets
Uneven Push-up x6-8 ea. side
Dragon Flag Hold x15-30 sec
False Grip Ring Hang x10-15 sec
C) For Time:
2,4,6,8,10 Reps Of:
Overhead Squat (135/95)
Burpee Over Bar
rest 5 min
For Time:
30 Wall Ball (20/14)
15 Cal Row
20 Wall Ball
15 Cal Row
10 Wall Ball
15 Cal Row
