5 Rounds:
A1) Med ball over the shoulder x 4, 6, 8, 10, 12 reps
A2) Hanging leg raise x 15, 12, 9, 6, 3 reps
4 Rounds:
B1) Med ball shrimp squats x 8 each side
B2) Single arm cable row x 8 each side
B3) DB Arnold press x 8
1 Round:
Myo reps: 1x10-15+5+5+5+5 w/15second rest in between each mini set
C1) Lat pulldown wide grip
C2) Barbell/DB bench press or pushups
3 Rounds:
D1) Swiss ball plank circles 2 x 5 right + 5 left + 5 forward & back
D2) Swiss ball cable twists x 10 each side
