A. Warm Up
4 rounds NFT
Row 250/225m
8 Push Ups
4 Burpee Step Ups 24/20″
-rest 60 seconds between rounds-
B. Strength
3 sets of the following superset
Strict Dips
6 reps @ 22X2 Tempo
Strict Pronated Pull Ups
3-5 reps @ 22X2 Tempo
*if you can’t do tempo on these reps just do regular strict reps with no tempo
C. Conditioning
For time:
40 Anchored Feet Sit Ups
8 Wall Walks
40/34 calorie bike
8 Wall Walks
40 Anchored Feet Sit Ups
*GHD Sit Ups for coaches challenge
D. Recovery
5 minutes of Static Back (nasal breathing only)