30 on/ 7 off – 3x rounds
Finisher: Coaches choice
Rings/ Bands
Alt back lunge w Face Curls
Lat Pull Downs
Dead Hang w leg lifts
Bags
Rows
Mt Climbers
Farmer’s Carry High Knees
Dumbbells
Step up Lateral Raise w Bent Arms
Sit up Crossbody Punches
Alt Heavy Bicep Curl
Ropes
Snakes
High Plank Single Arm Ripple (L)
High Plank Single Arm Ripple (R)