-Warm Up-

3  Rounds

1 min bike

5 single arm ring rows

10 leg swings(forward/backward)

20 sec bent knee hollow body hold

10 Samson lunges


Strict Tempo CHIN-Ups


4 sets of 6 reps

3 seconds up

3 seconds at the top (chin over bar hold)

3 seconds down

*if you can do ALL 6 reps with tempo UNBROKEN then add weight

4 sets of 6 reps

Inchworms with a 3 second hold in the extended hollow body position


8 sets

:20 on 2:40 rest

Assault/echo bike sprints