A. Primer

2×15 Banded Pull Apart

B. 

4 Rounds: 

20 Alternating DB Bench (10 Each Arm) 

Rest :30

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

Rest 2:00

C.

Health:

Every 3:00 for 5 Rounds

100 Singles

20 American KB Swings 35/25

10 Shoulder to Overhead 95/65

F+P

Every 3:00 for 5 Rounds

75 Double Unders

20 American KB Swings 53/35

10 Shoulder to Overhead 115/85