Single Arm DB Press in Lunge position x 5 straight into a 50 ft Overhead Waiter Walk. Perform press and walk with right arm and then switch to the left.
KB Front Rack Wall Sit March x 30 seconds.
DB Chinese Row x 10
Tempo Goblet Squat x 8. 3 seconds down, 3 second hold.
KB Windmills x 5. Slow and Controlled.
Sand Bag Bear Hug March x 60 seconds.
Parallel L-Sit x 60 sec (accumulation is fine)
Side Plank Lifts x 20 each side
KB Side Bends x 20 each side.