8 14

WARMUP

2 rnds
   30 sec Burpee
5 Cossack Squats (ea/s)
   30 sec Row
15 Banded Tricep Extensions
   30 sec Singleunders
8 Supine Toes to Bar (upright post)

BUYIN

3 rnds
15 Banded or KB
         Overhead Tricep Extensions
12 Banded Wood Chops  (ea/s)

WORKOUT

4 RNDS  - goal 350+
1:00 Row cal or burpees
    rest 30 sec
1:00  Ring Dips
   OR Pushups OR Box PU
    rest 30 sec
1:00 Doubleunders
     OR   Singleunders
    rest 30 sec
1:00 Toes to Bar
     OR Knees to Elbow
    rest 30 sec

     

BONUS

2:00-3:00 Rotator Cuff Smash & Floss   (ea/s)
5 Scap Pullups Super Slow AND
   5 Scap Pushups Super Slow

2:00-3:00 Overhead Rib Mobilization   (ea/s)
     5 Scap-Pullups  AND  5  -Pushup

2:00-3:00 Lat Smash    (ea/s)
     5 Scap-Pullups  AND  5  -Pushup