3-5 minutes of workout prep

KB windmill x 5/side

pull up plus x 10

sumo squat to stand x 10

push up plus x 10

back ext. x 10




A.1 CG bench press;, rest 60 sec.

A.2 DB stepup onto box; x 6/leg, rest 60 sec.


7 minute amrap

R/side plank hold x 15 sec.

L/side plank hold x 15 sec.

L-sit hold x 10 sec. **adjust to tuck hold off pull up bars

Pronated Grip Ring Rows @ 3030 tempo x 7-10 reps **scale up to feet elevated and weighted


15 sec. AB sprint

rest 45 sec.

x5 rounds for calories