Warm Up:
Super D Shoulders
10 OHS (PVC or Barbell)
5 No Pushup Burpee
5 HR Push Ups
10 Banded Pull apart
4min
Strength:
Every :30 x20
1 PSN
“High Noon”
12 Ring Rows
12 FSQ (M)
24 Cal Row
12 min AMRAP
Extras:
10 DB Step Ups (H)
15 GHD sit ups
X4
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