3-5 minutes of workout prep

Sumo squat to stand x 10

scap pull ups x 10

Push up plus x 10

KB windmill x 5/side




A.1  BB reverse lunge steps x 10/side x 4 sets

A.2  Lean away chin ups w/ 5 sec. lower x AMAP x 4 sets  **use ropes or rings or mixed grip


3 rounds

20 pull ups

40m plate walk @ 35/25# per hand

60 double unders


finisher: **if there is time

10 hollow rocks

10 arch rocks

1 TGU per arm

x2-3 rounds