Movement Prep:

  • 2 Min Lat Roll
  • 2 Min 3 Point Pec Stretch

Warm-up:

2 Rounds of

  • 1 Min Jump Rope
  • 10 Stride Stance Good Mornings
  • 10 Cossack Squats
  • 10 Bear Crawl Touches
  • 10 Hanging Shrugs
  • 200m Row

Strength:

  • 9 Min. Every 90 Seconds 6-5-4-3-2-1+ Weighted Pull-ups
  • Use less weight for final set and go max-rep

Conditioning:

4 Rounds for time...

  • 45 Sec. KB Swings
  • 15 Sec. Rest
  • 45 Sec. Push-ups
  • 15 Sec. Rest
  • 45 Sec. Row for Calories
  • 15 Sec. Rest

Score total Reps + Cals

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