You Pick 3 Special!

3 Sets of 20 reps (single arm movements are 20 reps each side)
Single Arm Lat Pull Downs *use a band from a seated position
Russian Twists
Tricep Extension *use a band from a pull up bar
Bicep Curls *two DBs at the same time
Abmat Sit Ups

**Rest as needed between these movements

Midline Conditioning

3 Rounds not for time:
20-30 Second L-Sit or L-Hang
5 Inch Worms
400 Meter Run or Row