warmup: 20 squats, 20 thrusts, 20 mtn climbers
Warrior/advanced: bench 5,3,2,1,1
40/20, x5:
- med ball chest pass against wall
- prone row / pushup
- Heavy KB row 20/20
- 180 jump
- ring row (Advanced/Warrior pull-up/knees to elbow)
warmup: 20 squats, 20 thrusts, 20 mtn climbers
Warrior/advanced: bench 5,3,2,1,1
40/20, x5: