Warm-Up.
Pec Smash x 30 seconds per arm
Shoulder Smash x 30 seconds per arm
Hawaiian Squat x 30 seconds per leg
Bear Crawl with Wrist Stretch x 30 seconds

Followed by…

Two Sets:

Single Arm KB Clean + Single Arm KB Push Press x 30 seconds per side
Rest 30 seconds

Then…

A.
Every minute, on the minute, for 20 minutes (5 sets) of:
Minute 1 – 10-15 Strict Handstand Push-Ups or L-Seated Dumbbell Presses @ 10X1
Minute 2 – 15 Banded Overhead Triceps Extensions @ 1010
Minute 3 – 45 seconds of Reverse Snow Angels (slow & controlled)
Minute 4 – 45 seconds of Hollow Body Hold

B.
Five rounds for time of:
10 Dumbbell Push Presses
6-8 Strict Pull-Ups

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Dan Greyman
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Dan Greyman

A. Used 20kg kb
1.25 kg for snow angels
B.
Untimed