Warm Up: 2 sets:

• 200m Row 

• 6/6 Bottoms Up Kb Press 

• Lateral Band Walk

• 10 Shoulder Shrugs 

Every :45 for 10 Sets
3 Push Press 
*Increase weight every other round. Keep weight moderate heavy.

AMRAP X 14 Minutes
Max Cal Bike

*Every 2:00 Including 3-2-1 go… perform…
4 Pull Ups/ Ring Rows
6 Plate G2OH (95/55) 
8 Sit Ups

Cashout:  2 x10-12 
Front Delt Raise 
Hammer Curl
Tricep Kick Downs