3 Rounds
6 Scap Push Ups
6 Dolphin Push Ups
6 Squat to Bootstrappers
6 Alt Samson Lunges
Prep (6 Min)
3x:30 Row+ 6 DB Bench Press working up
1x:30 Row+ 3-5 Dips
Every 2 Minutes for 24 Minutes (6 rounds each)
A) Row 300/250 M
B) 8-12 DB Bench Press + Max Ring Dips (until :30 left)
25 Band Pull Aparts
10-15 DB/KB side Bends/side
15 Russian Plate Twists