11 21

WARMUP

4 RNDS
30 sec Glute Bridge Marches
30 sec Deadbugs
30 sec World’s Greatest Stretch   (ea/s)

THEN

2 RNDS
10 Scap Pullups slow
20 sec Deadhang
8 Single-arm Lat Activations

BUYIN

12 MIN

  4 x 3-5 
 Negative CHINUPS (Pronated)
 
  Rest 2:00
15 sec Bent Hollow Hold (during rest)

WORKOUT

Tabata 8s - for total rep/sec

1) Wt'd Plank 25/15
    1:00 Rest
2) Air Squats
    1:00 Rest
3) Arch Body Hold
    1:00 Rest
4) Jumping CtB Pullups

BONUS

2 rnds
     2:00 Row
2:00-4:00 Lat Smash   (ea/s)
     2:00 Row
2:00-4:00 Bilateral Shoulder Flexion