3-5 minutes of workout prep
ARE squats x 10 per with sec. hold for squat
x-band walk x 10/direction
prone angels x 15
prone angel to push up shoulder stretch x 10


A. EMOM x 10 minutes
FS + Thurster – building in weight each minute .. level off where you need to
B.1 Supinated row x 15×2
B.2 Hammer curl x 15×2
B.3 tricep kickbacks x 15/sidex2
3 rounds for time
20 cal on AB
15 PC, 135/95

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