MONDAY

Warm-Up: 

2 Rounds, For Quality

30 second Ski Erg or Row

5 Inchworm Push-Up to Mountain Climber Deep Lunge Stretch

5/5 Crossover Step-Up, 20-24’’ Box

10 Scapular Pull-Ups

10-15 second Chest to Rings Hold

Conditioning

"Long Winded"

For Time

20 Burpee Box Jump Overs 24/20''

25 Chest to Bar Pull-Ups

30 Pistols 

40/32 Calorie Row

30 Pistols 

25 Chest to Bar Pull-Ups

20 Burpee Box Jump Overs 24/20''

Time Domain: 15:00-20:00 minutes

Time Cap: 25:00 minutes

Machine Alternatives for the Day

40/32 Calorie Row

32/23 Calorie Echo Bike

Optional Accessories 

4 Sets, For Quality

10 Goblet Cyclist Squat

8/8 Single Leg Romanian Deadlift

15 Tall Kneeling Straight Arm Banded Lat Pull Down