Warm Up:
:60/ side Lax Ball Pec insertion
Old Man
Banded Pull a parts
8 Mile Pull up & Dip Complex
Max Set Strict Pull ups
1 min Rest
Max Set of Strict Dips/Push ups
1 min Rest
x3
“Flying Embers”
21-15-9-9-15-21
Box Jumps
Sit ups
Hang DB SN (1 arm)
-FT-
Extras:
10 DB Skull Crushers
20 Alt DB Curls
X3
3×20 DB Back Flys