10 14

WARMUP

10 MIN
100M RUN
10 BX DIP Pushdown
12 One-arm Kb Swings (light) (6 ea/s)
3 Yoga Pushups
10 DBL UNDER (attempts)

BUYIN

Accumulate 4-6 Set

1-3 Strict Pullups
   +   2-5 Ring Dips

OR

5 Scap Pullups 1s 2 top
3-8 Bench Dips
10-20 sec Ring Stabilize

WORKOUT

15 min
6 slap Pushups
9 Deadlifts  135/95
12 Air Squats
150m shuttle run

BONUS

3 rnds
10 Deadbugs           (ea/s)
10 Turkish Situps    (ea/s)
10 Single-leg Deadlifts    (ea/s)