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A. Pull-ups – 5 max effort sets of: strict pull-ups, immediately followed by kipping pull-ups.

Scale to 5 max effort sets of ring rows or hinge rows with a 3 second negative on each rep.

B. Alternating with a partner for 16 rounds (8 each):

45 second bike for calories

We will set up the timer for a 10 second transition time. Record your own individual calorie total.

C. 3 sets of 15-30 GHD hip extensions. Weight these with a barbell if desired.