warmup: arm bike 5min
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box step ups / smith standing military / lying leg swing holding 135
1. 18 total / 12 / 24 total
2. 16 total / 10 / 24 total
3. 14 total / 8 / 20 total
4. 12 total / 6 / 20 total
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weighted lunges / rope crunches / single arm reverse flys
1. down and back / 30 / 12 each arm
2. down and back / 28 / 10 each arm
3. down and back / 26 / 8 each arm
4. down and back / 24 / 6 each arm
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slow box squat / handstand pushups
10 / 10 x 3
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