1 . 6 min ladder

1-1, 2-2, 3-3, 4-4,….

wall ball – kb swings

2 . 3 rounds e3mom of

10 strict ring rows

12 -15 deficit push ups

10 lateral shoulder raises

3 . 3 rounds e3mom  of

8 romanian dead lift

8 bulgarian split squats

16 alternative jumping lunges