Warm up
3 rds
20 dead bugs
20 bird dogs
5 wall walks
60 second supinated hang
Strength
Emotm 14
Minute 1
10 Single arm rows each side
Minute 2
15 banded tricep push downs
2 minutes
Emotm 14
Minute 1
3-5 strict pull ups
Minute 2
15 oh db triceps extension
Workout
5 rounds for time
30 air squats
15 shoulder to overhead