2 Rounds
8 Scapular push-ups
5 Tempo (slow) push-ups
8 Scapular pull-ups
3-5 Strict pull ups
+
2 Rounds
12 Air squats (controlled tempo)
30 Speed rope skips
10 Single leg DB snatches, alt
+
Build to workout weight on DB snatches and thrusters
* Few short sets of wall walks, double-unders and chest-to-bars between sets
+
@ workout weight
10/7 (cal) Air bike
4 DB snatches, alt
2 Wall walks
20 Double-unders
4 DB thrusters
6 Chest-to-bar pull ups