Warm-Up

2 Sets
Yoga Push Up x 8
Prone Snow Angels x 8
Side Plank Rotations x 8/side
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3 Sets (or AMRAP 8)
10 Kipping Toes to Bar
20 Anchored Feet Sit Ups
250/200 meter Row/Ab/Ski @ 90% effort
rest 1min between sets

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2 Sets
20 Banded Tricep Push Downs
20 Banded Bicep Curls
20 Banded Face Pulls
-rest 1min between movements-

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Shoulders + Arms
3 sets
A1) 1/2 Kneeling Strict DB Press: 8-10/arm; rest 60sec
A2) DB Parallette Tricep Push Up: 8-10reps; rest 60sec
A3) Alt. DB Bicep Curl: 8-10reps/arm; rest 60sec

• Every movement: Fast Up, 3 sec Down!!