Warm Up:
45 sec T-pec opener
10 serratus push ups
10 serrates push ups (wide)
10 banded extension w / retraction
10 banded face pulls
10 banded pull aparts
10 push ups
WOD:
Every min on the min for 21 mins
Min 1 – max du’s
Min 2 – 15 kbs (53/35)
Min 3 – 20/15 push ups (if unable to reach the number of push ups, treat as “max in 60 secs”
Min 4 – rest