This was done Following a Full Body workout consisting of;
Dynamic Warm Up
Body Weight Warm Up: 5 rounds
1a) Squat x 15
1b) Push Up x 15
1c) Lunge x 14
1d) Band Pull Aparts x 25
1 min rest between sets
1a) Ring Pull Ups 5x5
1b) 1 Arm KB Press 5x5
2a) KB Swing 4x8
2b) Thick Rope KB Curls 4x10
GRIP and ABS
4 rounds of each using the rings, power wheel, and Captains of Crush
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