Warm-Up.

Overhead Movement Prep

Followed by…

Two Sets:
Kettlebell Halos x 6
Straddle Pulses x 15.10.5
Plank Shoulder Taps x 20-30

Followed by…

Four Sets (alternate sides to complete 2 sets on each):
Kettlebell Windmill x 5
Bottom’s Up Kettlebell Carry x 40 yards

Then…

A.
Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Band-Resisted Face Pulls x 12-15 reps @ 2111
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds

B.
Five rounds for time of:
10 Strict Handstand Push-Ups or Heavy L-Seated DB Presses
20 Push-Ups
200 Meter Run (or 15/10 Calories of Assault Bike)

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