Warm up: 2 Rounds

10 Big Arm Circles Forward

10 Big Arm Circles Back

10 Reach Backs

10 Knee Push-ups

:10 Hollow Hold

Build:

Every :90 x 5 sets

6-12 Bent Over Rows, Ring Rows, or Pull Ups

Conditioning: (Power)

5 Rounds: (12 Min Cap)

15 Kettlebell Swings

12 Push Ups

9 V Ups

Cooldown:

20 alt. Cobra Twists

1:00 each of twisted cross

Clean up!