Warm up

4 rounds

8 pvc pipe shoulder openers

5 swimmers

8 goblet squats

5 four part squats


One arm dB strict press

3-3-3-3-3-3 each side

One arm oh lunges

8-8-8-8-8-8 each leg

One arm high pulls and band pull aparts




Db push ups


Db shoulder to overhead

Between rounds 20 double unders

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