9 24

WARMUP

2 RNDS

2:00 Singleunders (relaxed)

30 sec Arm swing/Circles   (ea/s)
30 sec Classic Lat & Triceps Stretch   (ea/s)
30 sec Hollow Hold
30 sec Wall Slides
10 Scap Pushups
10 Db Press (ea/s) light

BUYIN

12 MIN
4-6 SETS
5 STRICT PRESS

WORKOUT

4 sets - under 15 min
8 Db Press 
30 sec Plank w/weight
6 Strict Pullups
10 TtB
     Rest 1:00

Adjust weight on press/plank &
 reps on pullups as needed

BONUS

2:00-4:00  Each
Barbell Shoulder Shear   R
Lat Smash    R
Banded Overhead Distraction R
Barbell Shoulder Shear   L
Lat Smash    L
Banded Overhead Distraction L