Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

Mobility and Activation
Forward Arm Circles X 30 Seconds
Backward Arm Circles X 30 Seconds
Dead Hang X 30 Seconds
Scap Pull-Ups X 30 Seconds
Cat Cow X 30 Seconds

Movement Prep
4 Rounds
40 Seconds Work / 20 Seconds Rest
Ring Rows
Air Bike
Mountain Climbers

Strength

Push-up

2 Sets of Max Reps at a Level That Is Challenging for You.

Pull-Ups

2 Sets of Max Reps at a Level That Is Challenging for You.

WOD

In Pairs ~ Split Reps

COMPETITIVE

100 Strict Pull-Ups
200 Cal Air Bike
300 Sit-Ups

PERFORMANCE

70 Assisted Strict Pull-Ups
200 Cal Air Bike
250 Sit-Ups

LIFESTYLE

70 Ring Rows
200 Cal Air Bike
200 Sit-Ups