Warm up:
Super D Shoulders
Banded Pull aparts
150m Row
100m Run
7 No Push Up/No Jump Burpee
7mins
“Public Enemies”
5-4-3-2-1
Rope climbs
400m run btw rounds
3 min rest
20-15-10-5
Cal Row
Strict Pull Ups/Ring Rows
-FT-
Extras:
3×15 Cable Face pulls
2×20 Rear Delt DB Raise