Warm-Up
One set of:
Assault Bike x 3 minutes at a 70-80% effort
Followed by…
One set of:
Supinated Hang on Pull-up Bar x 60 seconds
Cross-Bench Pull-Over x 10 reps
Side Plank x 30 seconds per side
Inchworm x 3 reps
Chest to Wall Handstand Hold x 20-30 seconds
Pike Handstand Push-Up x 10 reps
A.
Four sets of:
Strict Press x 8-10 reps
(go as heavy as you can; if you get 10 reps go up in weight)
Rest 60 seconds
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
3 Dumbbell Beast-Makers (50/35 lbs)
6 Strict Pull-Ups
9 Burpees
*Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead
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