Warm up

4 rounds

3 wheels/bridges

30 shoulder taps

30 cross jacks


Calf and toe raises

25 reps of each in each direction


One arm rows

12-12-12-12-12-12 each arm

Drag curls


Bent over lateral raises with palms up



Amrap 17

5 shoulder to overhead

10 hspu

15 burpee bar hops

10 hspu

5 shoulder to overhead

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