3 19

WARMUP

3 rnds - 30 sec ea
  Calf raises
 Samson Stretch  (ea/s)
Air Squats
  Bodybuilders
 Plank

BUYIN

3 rnds
30 sec HS hold
30 sec knee raise hang
20 sec fast feet
20 high kicks

WORKOUT

20 min cap
100 Doubleunders [singles, x 1.5]
    50 Abmat Situps
       10 Wallballs  20/14
80 D-Us
   40 Abmat Situps
       20 WBs
60 D-Us
   30 Abmat Situps
       30 WBs
40 D-Us
   20 Abmat Situps
       40 WBs
20 D-Us
   10 Abmat Situps
       50 WBs

BONUS

3 rnd

20 scap pushups
10 Bottoms-up Kb  Press  (ea/s)
10 Lying External Shoulder Rotations (ea/s)