3 Sets
0:15-0:20 Dead Hang Hold
0:30 Rest
Max Set of Strict Pull ups

Rest 2:00

MCx: use a dumbbell

MAx: unassisted

MVx: band or upright ring rows

100-75-50
Double Unders
20-15-10
Glute Bridge Floor Press

MCx: 50/35

MAx: 30-25-15 attempts, 35/20

MVx: 200-150-100 singles, 25/15

GOALS + GUIDANCE: Relax and focus on breathing during the double unders. Try to complete the sets in 2:00, :90 and :60. Choose a weight for the floor press that is challenging and you’re forced to break the reps into at least two sets. Target sub 10 min.

Bent Over Row
3 x 10 Dual DB