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Warm Up
3 Rounds
6 Pillar to Plank
6 Alt T Push ups
6 Alt Dead Bugs
6 Hip Bridges

KB Arm Bar (10 min)
3×2 per side

Strength
Floor Press (25 min)
Prep: 1×5 w/ bar, 3×5 working up
Work: 4×5, at same weight
Follow each WORK set with both:
15 OH Plate Sit Ups
15 Band Pull aparts

Finisher
AMRAP 5 Minutes
Max unbroken reps (choose from Ring, Bar, Box Dips or Push Ups)
Very break add 5 V-Ups (first break 5 V-Ups, 2nd break 10 V-Ups, etc)

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