| Exercise | Sets | Reps | Rest |
| Pull-up Challenge | |||
| Warm-up | |||
| Bottom squat hold | 2 | 60″ | |
| Traveling lunge | 2 | 2L | |
| Traveling open the gate | 2 | 1L | |
| Low bear crawl | 2 | 1L | |
| Standing snow angels | 2 | 15 | – |
| AMRAPs | |||
| A1- Tire sledgehammer | 7 mins | 10ea | |
| A2- Mini step hops | AMRAP | 15 | |
| A3- Mini band SL hip extension | 10ea | – | |
| B1- SA KB swing to row | 7 mins | 8ea | |
| B2- Bosu up-up-down-down | AMRAP | 20 | |
| B3- DB hammer curls | 10 | – | |
| C1- Elevated split squat | 7 mins | 10ea | |
| C2- Push-ups | AMRAP | 10 | |
| C3- Lat. Line hops | 25ea | – | |
| D1- Rower sprint | 7 mins | 100M | |
| D2- Cable triceps push-down | AMRAP | 15 | |
| D3- Mtn. climbers | 15ea | – | |
| Abs | |||
| Lateral cable chop | 4 | 10ea | |
| Advanced bird dog | 4 | 5ea | 45″ |