-Warm Up-

2 rounds

1 min bike/ row/ ski

8 median nerve floss each side

5 strict pull ups/ ring rows

30 single unders

8 banded pull aparts

20 sec supinated hang


Every 4min. x 5 Rounds:

12/9 Cal Row

12/9 Cal Assault Bike

12/9 Cal Ski

Max reps at station of choice*

Pick only 1 movement that you would like to work on for the max reps. Something like:

- Pull-Ups

- Toes -To-Bar

- HSPU's

- Double Unders

- or anything else you either love or want to get better at.

After party


It’s a superset party

3-4 sets

8 chest supported supinated rows

8 tempo bicep curls

(empty bar)

8 thumps up bent over flies