Every 90seconds for 8 Rounds (12mins)
Round 1: (5-15lbs each hand)
10 Front Raise 
10 Lateral Raise
10 Rear Delt Flys
Round 2: (10-25lbs for russian twist)
10 Reverse Crunches
20 Russian Twists

Goal is to perform each round unbroken, choose weights accoringly.


10min EMOM
Min1: Row
Min2: 3 Burpees over Bar + 5 Deadlifts (185/125) (135/95)

Comp HW

4 Rounds for time
8 Hang KB Snatch 55/35
8 Alternating Pistols

Not for time
3x10 Bulgarian Split Squats each leg


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