Warm Up:  Down and Backs
3 min cardio:
Bike; Row, Run, Jump Rope, Air Squats

20 PVC Pass Through 

3 Rounds Building: 
5/5 Single Arm Strict DB Press AHAP 
10 Kneeling Band Pull Downs  

For Time 
21,15,9,3
- Wall Ball Shots
- Calorie Row
- DB Renegade Rows (30/ 20)
- 50 Yard Farmer Carry (Heavy)

Cashout: 2 Rounds:  

• 10 v ups w/ ball

• 10 Standing Oblique bends (tea pots)