A) 2 Rounds

1 Min Slow Row

1 Min 30 sec arm Thread the needle

1 Min Very Light DB Press (one Break super light)

B) Every 1:30 x 10 Sets

2 Paused Split Jerk (Pause 2 sec at Bottom of Dip)

Fitness

3 Rounds

5 Heavy DB Push Press

10 Alt Front Rack DB Lunge

15 Russian Swings

Rest 1 Min

12,9,6,3

Light DB Lateral Flys

Overhead Tricep Extension

C) “The Vice Grip”

4 Rounds

1 Min Power Clean 135/95

1 Min Burpee’s

1 Min Row for Cals

1 Min Rest