GPP

S w/u

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3x5 Inchworm + Push-up 

3x8 Banded OHP

3x6/side KB Windmill 

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Warm-up OHP 

3x6 @ 70% (Wk1 weight)

2-3 min rest

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DB Hammer Curls 3x8

Bench Dips 3xAMRAP

Rest 30-60s

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3 x 3 min AMRAP

12x DB DL +

8x Push-up + Renegade Row

Rest 1 min between rounds

@ M: 30-50# F: 15-35#