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Mono + warmup:
6-9-12-15-12-9-6 cal
Rest:15 after ea. Interval
*start easy and go harder throughout
Try to only breathe through nose.
8-1 banded steps
20 banded presses
5 scap pull-ups + :10 hang + 3 Strict Pullups
10 Half Burpees
10 Cat cows
Conditioning
5 rounds, with a round starting every 4 minutes: (Each for time)
12 pull-ups
12 Devils Press @ 2x(40/30)
12/10 Calorie Sprint
Accessory:
3 sets
X12
Barbell Bicep curls
Goblet Rev. Lunges
DB Lateral raises
Barbell Rev Curls