A1) 4 Back Squats @4441, rest 1:00 x 3 sets
A2) 5-8 Dips , Bar, Ring, or Box @33X3, rest 1:00 x 3 sets
B) 16 min EMOM
Min 1-4 : 2-6 Strict Supinated PU @21X1
Min 5-8: 10-20 Hadnstand Shoulder taps on wall/box
Min 9-12: 30sec weighted hollow hold , weight onfeet or hands
Min 13-16: 8-15 Push Ups, weighted if rep range is easy
C) 4 sets – 7min cap
30 AS
7 Strict T2B
D) Core
Accumulate 100-150 v-ups/v-tucks with a partner
one partner performs v-ups while the other partner
hangs from a bar.
E) Armor
Bike Intervals
7 sets
60sec AD @ 85-90%
60sec Rest
Goal is sustainable aggressive pace across
all sets.