Warm Up
Tabata alt DU's/ Plank Hold

90 sec/sideArmpit BarBell Smash- set barbell approx. hip height, hang your arm over the bb putting as much weight on the bb as you can handle, keeping arm straight raise arm towards head.

Every 90 Sec for 12 minutes (2 Sets of Each)) 
Station 1- :60 sec reverse snow angels (slow and controlled -can add small small plates)
Station 2- :60sec Left side plank
Station 3- :60 sec Bandy Pull aparts
Station 4- :60 Right Side Plank

15:00 Min AMRAP
15/10 cal row 15
Wall Ball 14/20
15 KBS 15 DB Push Press 53/35

Post rounds and reps