A. Primer

1×10 Scap Push Ups

1×10 Scap Pull Ups

B. 

4 Rounds: 

12 DB Bench Press @ Tempo 41X1

Rest :30

3-5 Strict Pull Ups (H: Banded, F: Bodyweight, P: Weighted)

Rest 2:00

C.

Health:

“Annie on the Run” 

50-40-30-20-10

Singles ( 2x Reps: 100-80-60-40-20)

Sit Ups

*150 Meter Run after each round

F+P

“Annie on the Run” 

50-40-30-20-10

Double Unders

Sit Ups

*200 Meter Run after each round