Hot Start Warm Up
3 Sets
:20 Row (:05 to get it rolling, :15 at a non-sustainable pace)
5 Athletic No Push Up Burpees with Quick Vertical Jump
Rest/Walk :60-:90
3 Sets:
1. Filly Press x 6-8
rest 30sec
2. Supinated Weighted Strict Chin Up x 2.2.2; rest 10sec between each set of 2 for a total of 6
reps
rest 30sec
3. Dumbbell Pull Over @ 20X1 Tempo x 6-8 reps moderate to heavy
rest 60sec and back to 1
For Time
3-5 Rounds
8 Strict HSPU or 8 Strict Dips or 16 Bench Dips
16 KB Gorilla Row (8 ea)
15/10 Calorie Bike (Hard Pace)
-directly into-
3-5 Rounds
10 Ring Rows
10 KB Deficit Push Ups
10 Toes to Bar or 18 Sit Ups
*Scale yourself back if the volume is too much or you are feeling fatigued
*RX = 5 rounds
*Scaled - less than 5