-Warm Up-


5 sumo stance good mornings

10 banded pull aparts

5 scap pull ups

8 sciatic nerve floss

1 min bike


5x5 kipping ring dips

5x5 bottom of the ring swings

  • scale to static hold or hollow rock/hold

5x5 false grip pull-ups

  • scale to false grip static hold


Every 4 minutes for 16 minutes

16/12 cals assault bike

8 Deadlifts

4/2 rope climbs