-Warm up-

2 rounds

5 sumo inchworms + push up

20 sec bent knee hollow body holds

5 reverse grip strict toes to bar

10 reverse grip shoulder openers

5 banded pull a-parts


Take a few warm up sets ... get heavy on the bench

Incline bench


Super set reverse grip DB front raises



In teams of 3

Rotate full rounds

Each athlete will complete 6 rounds


20/12 cals or 15 burpees 

15 DB bent over overs 50/35

15 sit-ups with feet anchored on DB