3 11

WARMUP

3 rnds
12 walking lunge
12 knee raise / deadhang
10 passthru
10 ring row

BUYIN

12 min
8-12 Single-leg Kb DL   R
    30 sec Swivel Hips
8-12 Single-leg Kb DL   L
    30 sec Swivel Hips

WORKOUT

ALTAP
  (50-) 40-30-20-10
Knees to Elbow  x 1/2
Wallballs          20/14
Doubleunders   (x 2)
    OR Singles  x3

BONUS

3-5 Rounds For Quality
10 Db Z-Press
15 Db Lateral Raise
10 Db Floor Press
15 Db Skull Crushers     on floor