7 23

WARMUP

2 Rounds  
30 sec  Inch Worms
30 sec  Samson Stretch (ea/s)
30 sec  Deadhang Hold
30 sec  Banded Pull Aparts
30 sec  Russian KbS

BUYIN

2 rnds
10 Scap Pullups
15 Banded Lat Pulldowns
10 sec Chin over bar Hold

then

15  MIN
Accumulate 5-7 sets
of 3-5 Pullups OR
              Pronated  Negatives 3 sec
     OR 5-8 ring rows

WORKOUT

20 min

5 Deadlifts  205/145  OR   95/65
10 Jumping (C2B) Pullups
200m run
1:00 rest

BONUS

Rowing
20-30 minutes at Steady Pace

      Every 5 minutes
10 Scap Pullups (slow)
10 Scap Pushups (slow)