200m Run

10 Squat2Stands

10 Cossack Squats

10 Spider-Man Lunge

10 Pushup2Downward Dog

10 Thoracic High Fives

15 Hollow Rocks

Pull Up warmup: On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, if no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows


3 Rounds for Time:

400 Meter Run

20 Pull-Ups

30 Push-Ups

40 Ab-Mat Sit-Ups

50 Air Squats


*25 Min Time Cap

Today, your goal is a nice steady pace through the movements.  Minimize rest between movements. DO this, and you’ll make it under the time cap.


Scaling Options:

Run -> 500M row -> 2 Min of cardio

Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows

Video courtesy of NotKrisRoe.  Buddha Pull Up demo.

Video courtesy of Andrew Heming.  Demo of the Table Row.

Push Ups -> Bench Push Ups

Sit ups -> feet anchored

Air Squats -> to med ball


Cool Down:

Roll out lats and hamstrings – 1 min per section


Frog stretch – 2 Min

Video courtesy of Strength Solutions.  Demo of the Frog Stretch.  Treat this more of a PNF (as they demonstrate here) rather than making it a static stretch

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