General Warm-Up
Three sets of:
50 Foot Suitcase Carry (right)
5 Single Arm Deadlifts (right)
50 Foot Suitcase Carry (left)
5 Single Arm Deadlifts (left)
5 Goblet Hold Kang Squats
*Pull-Up Progression*
Set 1 – 15-20 Second Hang
Set 2 – 8-10 Scap Pull-Ups
Set 3 – 4-6 Strict Pull-Ups or Ring Rows
A.
Every 90 seconds, for 18 minutes (3 sets of):
Station 1: 15-20 Banded Hip Bridges
Station 2: 8-12 Romanian Deadlifts (Bar or Dumbbell)
Station 3: 30-45 Second Side Plank (right)
Station 4: 30-45 Second Side Plank (left)
B.
Two rounds for time of:
15/12 Calorie Row
6 Strict Pull-Ups
15/12 Calorie Row
9 Ring Rows + 9 Hand-Release Push-Ups
15/12 Calorie Row
12 Double Kettlebell Deadlifts
Goal = <14 minutes
Time Cap = 16 minutes