A1) 3-5 4-Sec Tempo HSPU rest 1:00 x 3 sets
A2) 15-20 Sec ISO Pull Up Hold rest 1:00 x 3 sets
B1) (3-5)(5-7) Dips @1111 rest 1:00
B2) :30 hollow rock + :30 arch hold rest 1:00 x 3 sets
C) 3 sets @ EZ aerobic pace, quality movement
100run / 150m row / 7/5 Cal AD
4-6 Strict Pull Up
100run / 150m row / 7/5 Cal AD
10-15 Ring Row
100run / 150m row / 7/5 Cal AD
4-6 HSPU
100run / 150m row / 7/5 Cal AD
8-10 push ups
rest 2:00
D) Core
12-15 Wall Ball Sit ups
:30 Russian Twists
Max Hollow hold
rest as needed x 3-4 sets
E) Armor
20 Cal Row
15 DL 185/125
15 Box Jumps
x 3 sets