
Warm up
4 rds
10 sa high pull each side
15 band pull aparts
20 crab walk hip raises
Every 6 minutes for 36 minutes
8 diamond push ups
20 explosive dips
21 gun salute
20 bent over rows
Add load as needed
Warm up
4 rds
10 sa high pull each side
15 band pull aparts
20 crab walk hip raises
Every 6 minutes for 36 minutes
8 diamond push ups
20 explosive dips
21 gun salute
20 bent over rows
Add load as needed