A. Warm Up
3 sets NFT
15/13 calorie bike
15 seconds/arm Single Arm Plank
10m/arm Bottoms Up KB Carry
15 Band Pull Aparts (palms up)
30 seconds Passive Ring Hang
B. Strength
3-4 sets of the following superset
Strict Ring Dip
3-5 reps @ 22X1 Tempo
Strict Pull Up
6-8 reps @ 20X1 Tempo
*adding a pause at the top, no pause at the bottom
C. Conditioning
3 rounds for time
12 calorie row
24 Doubles Unders
12 GHD Sit Ups
-1 minute rest in between rounds-
*coaches challenge add two rope climbs after GHD Sit Ups