ENCORE
AMRAP 10
10 Push-ups
1 Ring Dip | Box Dip
*Add 1 ring dip each round

CORE
3x :40 / :20 off
Plank Jacks
Hollow Rocks
Penguin Crunches

PUIMP
A. 3x Max Effort Drop Sets:
53/35lb KB Shoulder Presses (35/26 | 26/18)
35/26lb KB Shoulder Presses (26/18 | 18/15)
26/18lb KB Shoulder Presses (18/15 | 15/10)
B. 3 Rounds
15 Tricep Complexes
*1 rep = 1 rolling tricep extension + 1 skull crusher + 1 chest press

CARDIO
AMRAP 10
10 Shuttle Sprints
1 Up Down
*Add 1 up down each round

MOBILITY
Foam Roll Triceps 2-3 min each side
Lacrosse ball scapulae 2-3 min each side