WARM-UP
2 ROUNDS
1:00 SCAP PULL-UPS
10 SCAPULA PUSH-UPS
8/8 SA DB SIT-UP
6/6 SA DB FRONT RACK LUNGES*
*PERFORM A SA OVER LUNGE IN THE 2ND ROUND
EXTENDED WARM-UP
2-3 SETS FOR QUALITY
3/3 TURKISH GET-UPS
8/8 TEMPO SINGLE ARM DB STRICT PRESS(2121)(ATHLETES CHOICE)
WORKOUT
FOR QUALITY
5-10-15-10-5
STRICT PRESS (TAKE BAR FROM THE GROUND)(WEIGHT ATHLETE CHOICE)
10-20-30-20-10
STRICT SIT UPS*
20-40-60-40-20
CAL ROW**
*WEIGHTED OPTIONAL
**15-30-48-30-15 ALT. CALORIES