1 14

WARMUP

8 minutes  
30 sec Banded Overhead Extensions   (ea/s)
10 Ring Rows w/1s pause at top
30 sec Squat Hold
15 Air Squats

then

2 Rnds
10 Scap Pullups
15 Banded Lat Pulldowns

BUYIN

Accumulate 5-7 Sets
 3-5 Pullups  →
        OR Pronated Neg.

WORKOUT

3 RNDS
6/10 Strict Pullups OR
     10 Tough Ring Rows
20 Front Step Lunges
30 Abmat Situps
200m Run

BONUS

 2:00-4:00 Each
Lat Smash   (ea/s)
Glute Smash & Floss   (ea/s)
Cobra Stretch