Warm up
5 minute full body flow
Then
3 rds
5 wall walks
10 lunge and reach
15 cross jacks
Strength
Bi’s and tri’s… my way
4 rds
21 gun salute
Then
5 diamond push ups
10 oh db triceps extensions
20 tricep push downs
Rest 3 minutes between rds
Workout
Amrap 9
10 burpee pike jump
15 chest to bar pull ups
30 double unders