FBB

3 Sets

Yoga Push Up x 8
Prone Snow Angels x 8 Scapular Pull Ups x 8
Side Plank Rotations x 8/side *move slow and deliberately

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A1) Tall Kneeling Filly Press: 2111; 8-10/arm; rest 75sec x 3 Sets
A2) Close Grip Parallette Tricep Push Up: 3011; 8-10reps; rest 75sec x 3 Sets A3) Incline Bench Dumbbell Bicep Curl: 40X1; 8-10reps; rest 75sec x 3 Sets

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10 Kipping Toes to Bar
20 Anchored Feet Sit Ups
Assault Bike 750/650m @ 90% effort rest walk 2-3mins between sets

3 SETS, NOT FOR TIME

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20 Banded Tricep Push Downs
20 Banded Bicep Curls
20 Banded Face Pulls

3 ROUNDS
-rest as needed between movements-