Every 90seconds for 8 Rounds (12mins)
Round 1: 
10 Front Raise
10 Lateral Raise
10 Rear Delt Flys
Round 2:
10 Reverse Crunches
20 Russian Twists

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


6min AMRAP
10cal Row
6 Burpees

Comp HW

4 Rounds (each for time)
10 Alternating Pistols
Rest 90sec

Not for time
3x10 Bulgarian Split Squats each leg


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