3 rounds
10/10 Single Arm Dumbbell Row 30X1
45 sec rest
10 Bench press 70% 1 RM. Then 10 w. 50% 30X1
45 sec rest
15 m One arm DB OH walking lunges left/right
Rest 90 sec
Every 90 sec x3 rounds
1- 10 Alt Sit DB press
2- 40-60 sec Hollow Rocks
3- 8 Goblet Squat w 3 sec pause in bottom
4- 8 Banded KB Zottman Curls