12 4

WARMUP

3 RNDS
10 Scap Pullups
20 sec Deadhang
12 Air Squats
20 sec Squat Hold

3 RNDS
8 Box Pushups
15 Banded Tricep Extensions
1 MIN Plank
                               

BUYIN

Accumulate 5-7 Sets
3-5 (weighted)  Pullups
     or
3-5 Pronated Negatives

WORKOUT

CINDY
20 MIN amrap - Goal 12+
5 Pullups
10 Pushups
15 Air Squats

BONUS

   2:00 Jog
4:00 Seated Straddle
   2:00 Jog
2:00-3:00 Classic Tricep & Lat Stretch   (ea/s)
   2:00 Jog
2:00-3:00 Pigeon   (ea/s)