Warm Up:
20 Russian Twists with plate
15 Plate Ground to Overhead
10 Scapular Pull Ups
5 Strict Pull Ups
A. EMOM for 12 minutes
Even: 6-8 Hand Stand Push Ups
Odd: 6-8 Bent Over Row (light DB/KB)
B. 3 Rounds of:
20 Dumbbell Front Rack Lunges (Medium Weight)
15 Toes to Bar
10 Dumbbell Hang Power Cleans
5 Bar Muscle Ups
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