A. Warm Up

3 rounds NFT

Bike 15/12 calories

10m Single Arm Bottoms Up KB OH Carry/arm

15 Band Pull Aparts (keep palms facing up)

30 second passive hang

B. Strength

3 sets of the following superset

Strict Bar Dips

5 reps @ 31X1 Tempo

Wide Grip Strict Pull Up

5 reps @ 21X2 Tempo

*you can make the pull ups and dips weighted as long as form and range of motion is maintained

C. Conditioning

For time:

20 Push Press 75/55#

5 Rope Climbs 15′

35 Calorie Row

25 Sit Ups

20 Push press 75/55#

25 Sit Ups

35 Calorie Row

5 Rope Climbs 15′

20 Push press 75/55#

*coaches challenge GHD Sit Ups & 95/65# Push Press

*scale back rope climbs to 15 Strict Pull Ups

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