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WARMUP

8 MIN
8 Passthroughs

 30 seconds
1) Scap Pushups (slow)
2) Jump Rope Forward Straddle

1) Scap Pullups (slow)
2) single-unders

1) Scap Dips (slow)
2) Jump Rope Skiers

BUYIN

10 min
4-6 sets
5-8 MIL PRESS

WORKOUT

5 RNDS -  GOAL 8 MIN

10 HS PUSHUP  OR  12/10  Pike Pushups
 50/35 Double-unders   OR  75 single-unders

BONUS

2:00 Row
2:00  (ea/s)  Banded Overhead Distraction
2:00 Row
2:00  (ea/s)  Banded Bully
2:00 Row
2:00 Classic Triceps & Lat Stretch