3 Sets Not For Time
8 Single Arm Landmine Push Press/arm
20sec KB Side Plank
30sec Kettlebell Dead Bug

*Move with purpose and focus – start light and get warmed up – build a little weight on your push presses

A) Seated Barbell Behind the Neck Press

31X1; 5,4,3,2; rest as needed

B1) Incline Dumbbell Bench Press

Semi Supinated Grip; 30X0; 6-8reps x 2 sets, 4-6reps x 1 sets; rest 45sec

B2) Strict Bar Dips

AMRAP in 20sec (choose ring or bar based upon your skill level); rest 45sec x 3 sets
assist as need to get full range of motion movement for the full 20sec

B3) Chest to Ring Hold

30sec (scale back to a ring row position if needed); rest 90sec x 3 sets

C) 3-4 Sets at tough effort

15 Kettlebell Swings (70/53 suggested loads)
12 DB Push Press (50/35 suggest loads)
20 Abmat Sit Ups Fast
Rest 90sec (decrease rest by 15sec each set)