Bike 1 min
Row 1 min
push ups
Lunge with trunk twist
Ring row
Sit ups
10-15 sec static hang from pull-up bar
5 scap retraction on Bar



Alternating Minutes x 12 minutes (6 sets)
5-7 Strict Weighted Pull Ups
3-5 Bench Press
*I want you to use the heaviest weight that you can hit 5 (no more than 7) at each set of PU, and 3, no more than 5 on the bench! If the rest is catching up to you, do a set every 90 seconds rather than a set every minute, but still get 6 sets! I would rather have quality over quantity, but the goal here is to increase work capacity so you should be a bit tired, but still be able to be strong when you’re tired!

*Have a spotter on bench press rotation with 3 .spotter on Rest.


8 Rounds of
30 Seconds Max Reps Russian KB Swings 53/35 or AHAFA
30 Seconds Rest
30 Seconds Max Reps Push Ups
30 Seconds Rest
*Focus on staying tight with the KB swings!

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