7 16

WARMUP

15 MIN

3 rounds
100m Run/Jog
5-10 Scap Pullups

then

1:00 Banded Overhead Distraction (ea/s)

In Remaining Time Rounds of
12 Air Squats w/1s pause at bottom
20 sec  Hollow Hold OR Bent Hollow Hold
After first set of Airsquats, build goblet

BUYIN

3 RNDS 
10 Straight Arm Banded Lat Pull-down
5-10 sec Chin over bar Hold
10 Ring Rows w/ 1s Pause at top
3-5 Pullups
15 Goblet Squats 

 

WORKOUT

 ALTAP  - goal under 15 min
 60/45 Strict Pullups
       OR 45 knee banded

every break is
15/12/12 Goblet Squat  53/35

No more than 8/6/6
 penalty sets

BONUS

4 rnds
30 sec  Russian Twists w/ Medball
    30 sec Suitcase Hold  R
30 sec  RTw
    30 sec  ScH                L