10.23.2018

Warm Up

Tabata alternating (3 rounds)
Wall slide
Banded pull apart (overhead)
Ring row
Hollow hold hang

Strength

5 Rounds

8 Seated dumbbell shoulder press (across, AHAP)
Max reps Strict pull up (overhand grip)

rest approx. 3:00

Finisher

4 Rounds
30 sec Ab sliders
30 sec Side plank Left
30 sec Side plank Right
30 sec rest

Recovery

4:00/ea (2/2)

Banded bully
Banded overhead distraction