A) 2 Sets
Alt. Arm/Leg Push-up Ext. x8 ea. side
Alt. Skater Lunge x10 ea. side
Hanging Lat Pull x10
+
2 Sets
Sumo Squat Hold x20 sec
Bridge-up x5 w/2 sec hold at top
B) 3 Sets
Ring Dip x3-5 @21×5
Handstand Rower Compression x10
Floor L-Sit x10-15 sec
C) 4 Sets
2 Min Max Cal Row
rest 1 min
1 Min Max Push-ups
rest 1 min
30 Sec Max Power Snatch (75/55)
rest 1 min
