Primer: 3 Rounds:
30 Banded Pull Aparts
30s Prisoner Superman Hold
AMRAP 7: For Quality
5 Tempo Push Ups
6 Hollow Hold 4 Count Flutter Kicks
7 Strict Pull Ups or Pendlay Row
3 Minute Rest
AMRAP: 7 For Quality
10 Tempo Good Mornings
10 Single Leg Glute Bridges
10 Single Leg Step ups
3 Minute Rest
4x250M Row or 15/12 Cal Bike – 90s rest between rounds