Warm up
3 rounds
:25 shoulder pass
:25 good morning
3 rounds
:25 side lunges
:25 inch worms
3 rounds
:25 spiderman lunge
:25 sea turtles
250 row
Workout
12:00 amrap
10 db bench (55/35)
10 dips on bench
10 leg lifts on bench
3:00 rest
12:00 amrap
12 inverted rows
12 straight arm lat pull-down w/ power and
12 db nuetral grip curl to press
3:00 rest
12:00 amrap
14 ghd back extensions
14 tricep push down
14 tricycles
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