A. Warm Up

4 sets NFT

30-45 second Wall Facing Handstand Hold

30-45 second Passive Ring Hang

B. Strength

3 sets of the following superset

5 Strict Bar Dips

8-12 Strict Pull Ups

*if you can do more dips or pull ups do more

*may also add weight to these as long as range of motion is NOT compromised

C. Conditioning

EMOM x 12-15mins

1st – 45sec Row

2nd – 10-12 Rower Pike Ups

3rd – 4 Man Makers

*record total calories rowed and load for man makers

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