U15AMRAP//upper body abs basics #4

2 min warm up

15min AMRAP:
cable row #70 x 10
curl to press #20s x 10
plank 1 arm pu5/full pu5/row #25s x 10 ea
FULL BW pullups x 10
#rnds: 3
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upper body & abs basics #4
3rft or 15min cap
plank hold 1 min
pull up 3x/transformer pu 3x -- 4 sets
bird dog - 10x
*inv row  x 10
dB pu/stand OH press #12s x 8
#rnds: 3