7 18

WARMUP

8 min
1) 12 Goblet Squats (light)
2) 10 Db Press (ea/s)
3) 15 Banded Goodmornings
4) 30 sec Bodybuilders

BUYIN

5-7 Sets 
5-8 Back Squats
       Build

WORKOUT  

10 RNDS -  goal under 16 min
6/4 Strict Ring Dips
     OR  8 Pushups 
12 Wallballs   30/20/14
16 Walking Lunges

BONUS

Rowing 4 rnds
2:00 Easy Pace  (55-65%)
1:00 Moderate Pace (65-75%)
30 sec High Pace   (75-85%)
    1:00 Rest