Strength

1A) Dumbbell Bench Press

  • 4 x 5-7 @ 30X1

1B) Pull Ups*

  • 4 x 10-15

Rest as needed between exercises.

*Choose a pull up variation (butterfly, kipping, kip swing, etc.) that allows you to get 10-15 reps unbroken. This is meant to be technique and volume building work.*

Conditioning

For time:

  • 50/35 Calorie Bike or Row
  • 40 Kettlebell Swings (53/35)
  • 30 Handstand Push Ups
  • 40 Kettlebell Swings
  • 50/35 Calorie Bike or Row

`15:00 time cap.