3 SETS (10:00 CAP)
1:00 Bike (Increasing effort each set from EZ-Hard)
7/7 Half Kneeling Single Arm Shoulder Press (Light-Mod)
5/5 Single Arm Bent Over Row (Light-Mod)
:30 Max Bicycle Crunches

FOR TIME
5-10-15-20-25
Cal Bike*
50-40-30-20-10
Sit-Ups

*Alt. Cal Bike: 5-8-12-15-20

(Score is Time)

3 SETS FOR QUALITY
3 Turkish Get-Up (R) (Athlete Choice)
7 Single Arm Tempo Bent Over Row (31X1) (R)
3 Turkish Get-Up (L)
7 Single Arm Tempo Bent Over Row (31X1) (L)
30 Controlled Russian Twist

*Athlete Choice for KB or DB for all movements as well as choice for loading.

(Score is Weight)