Warm Up:
:60/ side Lax Ball Pec insertion
Old Man
Banded Pull a parts
Strength:
OTM-Alt-10min
Odd: Pick One
7-12 Pull Ups
3-5 MUs
15-20 Ring Rows
Even: 1-3 Dragon Flags
“Chupacabra”
500m Row
21 Burpees
500m Row
15 Burpees
500m Row
9 Burpees
-FT-
Extras:
5 Shoot Throughs
10 Body saws
X4
5x :30 Ring Plank Hold