Warm-up

Strength: 10min Time Cap

*21-*15-*9* Strict Pull-ups

*Start with 100ft Heavy Farmer’s Carry, then complete one after each set of pull-ups.

Conditioning:

Every Minute on the Minute x 12min

1- Bike 12/8 Cals or Row 15/12

2- Front Rack Dumbbell Reverse Alternating Lunges x 10 50/35 or heavier

Finish:

DB Floor Complex

3 sets

20 Dumbbell Tate Press

20 Dumbbell Skull Crushers

20 Dumbbell Floor Press

Rest 60sec