4 Rounds:
A1) Squats to alternating shoulder press x 8
A2) Cable lat pulldown wide grip x 10
3 Rounds:
B1) Foot elevated single leg deadlifts x 10 each side
B2) Explosive pushups x 10
B3) Alternating bent over single arm row x 10
3 Rounds:
C1) Bodyweight skull crushers x 10
C2) Bicep curls with wrist rotation x 10
