WARM UP
12 floor press + 8R/8L BW windmills + 12 dips + 8R/8L reverse lunges – 4x
STRENGTH
20 DB lateral raise + skull crushers
20mR/20mL waiter carry
20 alt knee tuck Ioplank
20mR/20mL OH/FR walking lunges
**5x – rest as needed**
WORKOUT
AMRAP 18min of:
6R/6L KB/DB deadlift
8R/8L SA plank rows
10 broad jumps w/ reverse walk backs