WARM UP
For completion, partition any way:
20 calorie bike
200 meter run
10 hanging shrugs
10 ring rows
1:00 post facing squat therapy
SKILL
Butterfly pull up technique
10:00 practice
WORKOUT OF THE DAY
For time:
1 mile run
10 rounds:
5 pull ups
10 push ups
15 air squats
1 mile bike
*30:00 time cap.