4 rounds
- 15 cals rower
- 10 single arm DB snatches 1:2
- 10 single arm DB push press 1:2
- 2 trips single arm over head walking lunges
- 8/6 cals bike
- 10 med ball sit ups
- 10 v ups
- 10 knee tuck crunches
ISO 3 sets 10 reps: DB shoulder press, lateral raise, GHD sit ups