*Note this is Open Gym style, there may or may not be a Trainer Present

Warm Up:
Row 500, then
2xs
10 Pushups
15 Situps
20 Air Squats

Mob: Head to toe, any and everything that ales ya. Spend a good 10 minutes smashing it all out.

WORRRRK.
A.
 Upper: 3x10 Split Stance Alternating DB Presses (DB OH Press from the Split Jerk Position, one alternating arms)
                 3x10 DB Scarecrows
                 3x10 DB Back Flys (straight arms)
B. Lower:  3x1:00 Wall Sits
                 3x10 Hip AND Back Extension
                 3x1:00 each leg, Bulgarian Iso Split Squat

Conditioning:
FT
50 Situps
50 WB
25 KBS
25 Pullups
15 T2B
15 Burpees
 

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