-Warm Up-

2 rounds

5 dumbell push presses hold for 5 secs at the top of the 5th rep(2 dumbells)

10 shoulder openers

5 sumo inch worms with a push up

10 cals

5 eccentric wrist extension


3-4 sets

6 single arm DB rows

6-8 tempo ring dips

(2 on the way down 1 at the top)

*use a band if you need to

*all in a row


For time: 10 minute cap

30/20 cals assault

30 shoulder to overhead 135/95

30/20 cals assault