4 Rounds. Rest 60-90 seconds between rounds.
1. Single Arm Incline Dumbbell Press - 8/8
Circuit – 40 Seconds On, by 20 Seconds Rest for 3-Rounds. (Rest 1-minute between rounds. Start at exercise 1 and move to subsequent exercises from there until exercise 6. Go through 3x).
1. PVC Banded Military
2. Cobras (laying on stomach, lift head and upper torso into the air, lifting hands off the ground, thumbs pointed up. Try to not squeeze glutes, and keep feet down).
3. Seated Alternate Versus Row
4. Turkish Get-Up 1/1
5. Cable Pull-through
6. Neutral Cable Row
45/10 x 2-rounds. 45 Seconds On, by 10 Seconds Rest for 2-Rounds. Start at Exercise 1 and move to subsequent Exercises from there.
2. Push Up Sidewalks (Push Up Walking Each Way Sideways Every Rep)
3. Wall Ball