Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward


Plank Shoulder Taps x 30 sec
Scapular Pull-Ups x 30 sec
Wall Climbs 30 secs
Broad Jumps or Frog Jumps 30 sec

B. Conditioning (for 32 min)

4sets of 8 min runs

Against a 3-minute clock…
Row 500 Meters
Max Reps of Strict Pull-Ups

Rest 60 seconds, and then…

Against a 3-minute clock…
Bike 30 cals
Max Reps of Russian Kettlebell Swings

Rest 60 sec and repeat

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