Basic & Performance

Every 2 minutes, for 16 minutes (4 sets of each):

• Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
• (if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)
• Station 2 – Bench Press x 8 reps @ 20X1

For time:

• Row 1000 Meters/run 800
• 20 Strict Handstand Push-Ups
• 30 Ring Dips
• 40 Push-Ups

Everyone!

CORE: Tabata – Hollow to arch…20 sec Hold then 10 sec rest 8 rounds