Tabata alternating (3 rounds)
Wall slide
Banded pull apart (overhead)
Ring row
Hollow hold hang
5 Rounds
8 Seated dumbbell shoulder press (across, AHAP)
Max reps Strict pull up (overhand grip)
rest approx. 3:00
4 Rounds
30 sec Ab sliders
30 sec Side plank Left
30 sec Side plank Right
30 sec rest
4:00/ea (2/2)
Banded bully
Banded overhead distraction