Warm-Up
3 Rounds of
6 Alt-T Push-ups
6 Spider Lunges
6 Squat to Bootstrappers
6 Dolphin Push-ups
6 Supine Scorpion
6 Hip bridges
Skill – KB Arm Bar (12 Min)
3 x 2 each side
Strength – Floor Press (30 Min)
Prep: 1 x 5 w/ bar, 5-3-3
Work: 5-4-3-2-1
Accessory
4 Rounds, NFT, of
*Choose largest option you can do unbroken