Warm up
3 rds
Oh carry each arm (use foot drills distance )
15 band pull aparts
10 scap push ups
10 oh shrugs with dbs
20 Cossack squats
Then
3 rds
5 cals
4 pull ups
3 push ups
Workout
Every 7 minutes for 28 minutes
These are sprints!!
Calories
Pull-ups
Push ups