6 7

WARMUP

8 minutes
   5 Front & Back   Scales   L
  20-30 sec WtD Plank
  5 Front & Back  Scales   R
 5 Jefferson Curls

BUYIN

  Max Hanging Knee Raise OR L-SIT Hold

THEN

8 minutes
  30 sec Singleunders
  30 sec Singleunders
                  Backwards
  30 sec Doubleunders
  30 sec Dot Drill  (ea/s)

WORKOUT

10 MIN
16 Kb Walking Lunges
8 B-Stance RDLs  (ea/s)
10 Tough Ring Rows

BONUS

3-5 Sets For Quality
10 Close Grip Bench Press or Floor Press
       AMRAP Banded Overhead Tricep Extensions