Warm 3 Minutes Cardio
12 Min AMRAP (As Many Rounds As Possible)
50 Crunches
40 High Knees
30 Lunges
20 Good Mornings
10 Inchworms
WOD
21-15-9-3
Reverse Flys
Bi Curls
Lateral Shoulder Raise
Bent Over Row
Man Maker Tricep- Tricep Push Up + DB Row Right & DB Row Left + Squat Clean + 3 Tricep Extensions
1 Minute Plank, Hand Stand or Hand Stand Walk
Burn Out Run or Row 1 Mile For Time