Misc

warmup: 5 min cardio
-------------
Flat bench reverse grip into close grip press / bench leg ups / handstand pushups
1. 12, 10 / 20 / 12
2. 10 , 8 / 18 / 10
3. 8 , 6 / 15 / 8 - 10
-------------
Incline alternating curls into incline skulls / hanging knee ups side to side / heavy shrugs
1. 18 total , 12 / 20 total / 10
2. 16 total , 10 / 20 total / 8
3. 14 total , 8 / 20 total / 6
---------------
45 second sprint / 20 swings / 20 tri crosses / 20 rope curls x 3