A) Amraps: 4:00/6:00/8:00

10/10 DB Push Press

20 Burpees

20 Alternating SDB/SKB Squat Cleans

30 Sit-ups

40 Split Squat Jumps

*Start over each Amrap at 10/10 Push Press

B) 12:00 Amrap

10 Up-Down Planks

10 Push Ups

10 Mountain Climbers (4 Count)

:20 Superman Hold

C) 4-5 Sets

5 Strict Pullups (Bodyweight row or Heavy BB/DB Row)

10 DB Curls (Use Tempo it increased reps to make it harder if too light of weights)

10 Diamond Pushups

15 DB/KB Tricep Extension

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