A. Warm Up

4 sets of:

6 Half Kneeling Arnold Press/arm @3111 Tempo

30 sec Wall Sit or KB Rack Wall Sit for challenge or KB Rack Isometric Squat Hold


3 or 4 sets of

8 Prone Y’s on a bench (3 sec pause at the top of each rep)

B. 4 sets of 3 reps

Back Squat Tempo 42X1


4 rounds for time of:

18 cal row

15 wall balls

12 toes to bar

9 burpees

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