9 10

WARMUP

8 minute,  any order
15 Straight-arm Lat Pulldown
1:00 Airbike/Row
30 sec Planks
1:00 Airbike/Row
30 sec Samson Stretch (ea/s)

WORKOUT

4 Rnds, for reps+cals 
   goal 260+
1:00 Strict Pullups
    30 sec Rest
1:00 Rowing
    30 sec Rest
1:00 Abmat Situps
    30 sec Rest
1:00 Airbike or  Box Stepups
    30 sec Rest

BONUS

3 rnds
10 Clamshells    (ea/s)
30 sec Archbody Hold
10 Banded Hip  Adduction (ea/s)
30 sec Archbody Hold