9 4

WARMUP

10 MIN - 30 sec each
 Neck Circles
 Big Arm Circles
 Elbow Circles
 Wrist Circles

In Remaining Time - slow
10 Scap Pullups 
5 Inch Worms
10 Scap Pushups 

BUYIN

4 rnds
3-5 (weighted)Strict Pullups
  OR 5-8 r rows

     30 sec
Transition/Rest

3-5 Dip / (Box)Pushups @5050

  Rest 2:00

WORKOUT

pick one
50 Bodybuilder Jumping  Pullups
50 Burpee Jumping CTB Pullups
50 Burpee Pullups

BONUS

2 min each 
  run/Row
 Lat Smash
  run/Row
  Rotator Cuff Smash & Floss
  run/Row
  Classic Triceps & Lat Stretch