Warm-up
• 20 cal Air Bike
• 20 Jumping Jacks
• 10 PVC Passthroughs
2 rounds:
• 10 Ring Rows
• 10 Push-ups
• 5 Ring Dips
Strength
10 min E2MOM:
• 5 Bench Presses
• 5 Strict Muscle Ups
Start with 50% of 90% of your 1 rep max for bench press. Slightly increase weight to finish heavy.
Core
3 rounds:
• 10 MedBall GHD Sit-ups 20/14#
• 10 Deadlifts BW / 70% of BW
BW = bodyweight; load up the barbell to weigh as much as you do.
Conditioning
5 rounds for time:
• 5 Bar Muscle Ups
• 10 Dumbbell Thrusters 35/25#