12:00 running clock: |
1 length bear crawl |
1 length knee to chest |
5 Inch worm + push up (on the spot) |
10 Bird dogs (alternating, raised knee if possible) |
then, |
30 banded pull aparts across chest |
(broken into sets if needed) |
Bench press; |
5x 5 (across, AHAP) |
AMRAP 12:00 |
12 Pull ups |
6 Burpees |
12 Pistols (alternating) |
6 Burpees |
4:00 each (2:00 L/R) |
1. Anterior compartment smash |
2. Posterior chain floss |