3 10

WARMUP

4 rnds
 10 Prisoner Rotations
 10 Scap Pullups slow
 30 sec Banded Overhead Distraction  ea/s
 10 Scap Pushups slow

BUYIN

tabata 8 min alt.
pushups
sidebends

WORKOUT

4-5 rnds - Goal 65+ reps/cals

AMRAP Tough Ring Rows   2020
      OR (BANDED) Strict chinups   2020
30 sec Airbike  -- High Effort

Rest 2:00-3:00
 

BONUS

2:00  Row
2:00-4:00  Rotator Cuff Smash & Floss     ea/s
2:00  Airbike
2:00-4:00  Lat Smash