6/7

A1. Half kneeling landmine press, 6-8x4; rest :30 sec

10# each time.

A2. GHD sit ups, 12x4; rest :45 sec

B1. Seated single sided bicep curls, 6-8x4; rest :30 sec

15#, 8 each round.

B2. Russian KBS, 12 unbroken4; rest :45 sec

55#.

+

10 glute  bridges
5 scapular pull ups in hollow body position
:10 sec thoracic opener
x3