WARM UP

20:10 x 4 Rounds Each

a) high plank hand taps + wide-outs
rest :60
b) down dog pushups + med ball deadlifts
rest :60

MOBILITY

:60 bottom squat hold
:60/60 banded external rotation stretch

PART I.

(20 min)

4 Rounds Of(clock does not stop):

:60 singles
:60 oh plate lunges
:60 rower
:60 med ball thrusters
:60 rest

PART II.

“Death By Pull-Ups”

M1 – 1 pull up
M2 – 2
M3 – 3
M4 – 4
*continue to add one pull-up every minute until no more pull-ups can be completed.
**once individual fails, hop on a cardio machine and go!