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

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A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike