1 9

WARMUP

8 minutes Smooth
15 Banded Tricep Extensions
30 sec Singleunders
15 Banded Hammer Curls
30 sec Plate Hops
10 Arm Circles   (ea/way/s)

    THEN

2 RNDS
8 Scap Pushups
8 Scap Pullups
8 Box Pushups

BUYIN

12 MIN
3 x 8  Floor Press
    +
10 Tough Ring Rows after each set
      2:00 Rest

WORKOUT

18 MIN
8 Ring Dips
10 Pullups
18 Abmat Situps
50m Shuttle Run

BONUS

2-3 RNDS
   1:30 Airbike easy
2:00-3:00 Banded Lateral Opener  (ea/s)
   1:30 Airbike easy
2:00-3:00 Classic Triceps & Lat Stretch