Half Kneeling Arnold Press

8 reps L
30 sec rest
8 reps R
30s ec rest
x 3 sets
With KB or DB

Gymnasty Chipper

500m row buy in
50 DU
40 T2B
30/24 cal bike
50 DU
20/15 BMU
50 DU
30/24 cal bike
40 HSPU
50 DU
500m row buy out

Lower Hinge

15 single arm KB swings 55/35 L
40 sec wall sit unweghted
15 singel arm KB swings 55/35 R
40 sec sorenson hold
1 min rest
x 3 sets