At Home Warm-up
2 Rounds of:
10 Toy Soldier / Pump Jacks
10 Scapular Push-ups
10 Scapular Pull-ups / Bentover Rows
10 Kang Squats

At Home Workout
4 Rounds, 1 Min Each for Max Reps:
Strict Pull-ups / Bentover Rows
Push-ups

12 Min AMRAP:
6 Deadlifts
18 Sit-ups
36 Double Unders / 72 Singles

Gym Workout
4 Rounds, 1 Min Each for Max Reps:
Strict Pull-ups
Push-ups

12 Min AMRAP:
6 Deadlifts
12 Toes to Rings
36 Double Unders / 72 Singles