WARM UP
:20sec mountain climbers + 10 push ups + 10R/10L bent over rows – 4x
Stretch
STRENGTH
A1) 10R/10L DB/KB floor press
A2) 10R/10L bent over DB/KB rows
A3) 10 DB/KB pull overs + 10 skull crushers + 10 bench press – UB
**3-5x – rest as needed**
B) :20-:30 high plank
5-10 push-ups
10 GI joes (5 each direction)
5-10 push-ups
:20-:30 high plank
**3-5x – rest as needed**
C) 21’s DB/KB curl
7 lo mid + 7 mid hi + 7 full range of motion
**3-5x – rest as needed**
WORKOUT
100 single-arm DB/KB thrusters
**for time; alt arms as needed; EMOM complete 8 push ups, start at 0:00**