7 15

WARMUP

2-3 min Jump Rope Singles
Any break is 4 Scap Pushups

then

3RNDS
10 Shoulder Pass Throughs
10 Cuban Press w/PVC
5- 10 Pushups /  Box  pushups

BUYIN

10 MIN (increase ea rnd)
1 Press +
2 Push Press +
3 Push Jerk

WORKOUT

20 min -- 4 rnds
400m Run
15 Push Press   115/85,  95/65 ->
35 Doubleunders OR
   75 Singleunders
          1:00 Rest 

BONUS

400m run
   3-5 min Lat Smash (ea/s)
2:00 burpees
   3-5 min Overhead Rib Mobilization  (ea/s)
2:00 turkish getups
   3-5 min Rotator Cuff Smash & Floss