50 Arm circles 25/25
30 back slaps
20 banded dislocates
15 ring row w/ :2 pause
10 down dog push ups
Then..
10 strict pull-ups/5 muscle ups
15 weighted sit-ups/ 12 t2b
15/12 cal bike
20 pushups
400m run/500m row
Rest 2 min x 3-4
Then..,
Complete 3 sets:
12-15 Banded Incline Fly’s.
8-10 Supinated Grip Barbell Rows
10-12 DB Bent Over Lateral Raise.
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