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

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