Warm up
3 rds
10 neck circles each direction
10 sa hp each side
10 btn strict press
10 alt knee hugs each side
5 Cuban press
15 minutes
Then
3 rds of increasing challenge
6 unbroken hspu
20 supine banded knee tucks
10 minutes
Workout
Amrap 3
10 strict hspu
10 step ups
Rest 3