Warm-up
• 20 cal Air Bike
• 20 Jumping Jacks
• 10 PVC Passthroughs
2 rounds:
• 10 Push-ups
• 10 Ring Rows
Strength
10 min E2MOM:
• 5 Bench Presses
• 5 L-Sit Pull-ups
• 5 Ring Dips
Start with 50% of 90% of your 1 rep max for bench press. Slightly increase weight to finish heavy.
Core
3 rounds:
• 15 GHD Sit-ups
• 30 Flutter Kicks
Conditioning
10 min AMRAP:
• 25 Chest-to-bar Pull-ups
• 50 Kettlebell Swings 53/35#
• 100 Double Unders