WARM UP: Junk Yard Dog 2X 10 Supinated Ring Rows 10 Push ups 16 Alternating Single Arm Push Presses (M: 20kg or 16kg, W: 12kg or 8kb) 10 Goblet Squats with a :05 bottom hold 10 Plank/Downward Dog Toe Taps SKILL: Every 2:00 for 12:00 (6 sets) 3 Pause Push Presses + 3 Push presses