8 5

WARMUP

3 rnds
100M run/row
6 burpees
10 ring row
10 passthru
10 squats
rotator passthru

WORKOUT 

"BARBARA"
5 rnds - goal under 35 min
20  /15 Pullups  OR 20 ring rows
30 /20/15 Pushups
40 /30 Abmat Situps
50 /40 Air Squats
      3:00 Rest

BONUS

2-4 min  each
Lat Smash     (ea/s)
Overhead Rib Mobilization (ea/s)
Trap Scrub     (ea/s)
Banded Overhead Distraction (ea/s)