11 18

WARMUP

8 min Smooth
10-15m Bear Crawl
10 Cat-Cow      slow
10-15m Crab Walk
8 Xiaopeng Forward    (ea/s)
100m Shuttle Run
8 Windmills   (ea/s)

BUYIN

2 RNDS
8 Scap Pushups
8 Scap Pullups
8 Box Pushups

THEN

12 min - FLOOR PRESS
3 x 8  Floor Press
  AND
10 Tough Ring Rows after each set

2:00 Rest

WARMUP

8 Wallballs 20/14
20 Doubleunders 

Any break on 
either movement is 

10 Pushups - Max of 5 penalty sets
(and one per round)

BONUS

    2:00 Jog
2:00-4:00 Pec Smash     (ea/s)
    2:00 Jog
2:00-4:00 Classic Tricep & Lat Stretch   (ea/s)
    2:00 Jog
2:00-4:00 Calf Smash     (ea/s)