Warm Up

30 seconds of work / 10 seconds of rest x 3 rounds

Shuttle Runs
PVC Pass Throughs
Dead Hang
Ring Row
Empty Hand Windmills

Strength Circuit

4 Rounds

6-12 Deficit Push-up
8-12 Single Arm DB Row per Side
8-20 DB Skull Crushers
8-20 DB Bicep Curls

Rest 1.5 Minute