Basics

Four sets of:

Pull-Ups x 6-8 reps @ 2110

Rest 45 seconds

Dumbbell Bench Press x 10-12 reps

Rest 45 seconds

Partnered Leg Tosses x 12-15 reps

Rest 45 seconds

Three sets for max reps/calories:

60 seconds Row for calories

30 seconds Rest

60 seconds Kettlebell Swings

30 seconds Rest

60 seconds Renegade Rows

30 seconds Rest

Performance

Four sets of:

Weighted Pull-Ups x 1-2 reps

Rest 30 seconds

Strict Pull-Ups x Max reps

Rest 3 minutes

Three sets for max reps/calories:

60 seconds Row for calories

30 seconds Rest

60 seconds Kettlebell Swings

30 seconds Rest

60 seconds Renegade Rows

30 seconds Rest

ALL: Cardio: Run 4×200 on 2 minutes