WARM UP

3X8 DB WEIGHTED WINDMILL/SIDE + 30s SEATED SUPINE TWIST STRETCH/SIDE

CORE WORK

5X30 RING MOUNTAIN CLIMBERS (FEET IN RINGS) + 30-45s RING HOLLOW BODY HOLD

REST 2 MINS 

CONDITIONING  (OPEN 19.3 MODIFIED)

10 MIN AMRAP 

-10 DB SINGLE ARM OVERHEAD LUNGE 50/35LBS  (5R/5L)

-10 DB WEIGHTED BOX STEP UPS 24"/20" 50/35LBS

-10 HAND RELEASE PUSH UPS