WARM UP

5 Min General Mobility

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3 Rounds:

• 8 scap pullups
• 10 scap pushups
• 12 hollow rocks

PART I.

With constant motion and completed slowly:

21 single arm db rows (each arm)
9 dips
30 DB goblet squats
15 single arm db rows (each arm)
12 dips
30 DB goblet squats
9 single arm db rows (each arm)
15 dips
30 DB goblet squats

PART II.

A. 4 Rounds:

500M Row
2:30 Minute Bike
100 Singles

B. 3 Rounds:

20 plate situps
20 plate Russian twists
20 supermans